Super Healthy Rice Package
Revival of Bone Strength – Nutrilicious Ulundham Paruppu Saadham/ Black Gram Rice with Ellu Thuvayal/Sesame Chutney
This is a speciality Variety/Mixed Rice or Kalavai Saadham as we call it in Tamil. Rice, black gram, garlic and salt are the only ingredients that go in the making of this super-healthy rice package. Black Gram Rice is had with Black Sesame Seed Chutney and Avial (vegetable stew) for the vegetable curry in the platter and Appalam (disc shaped crispy fries) as a crunchy accompaniment – giving it a balance of many combined flavours. (see above picture)
An insight into the core ingredients of the rice and chutney..
The Goodness of Ulundhu/Black gram
split whole black gram used for this variety rice
Ulundham Paruppu or Black Gram is used in various Indian Foods. From exotic restaurant menu cards to humble homely meals, this highly nutritious lentil can be found frequently in the Indian food arena. Dal Makhani, one of the north Indian speciality creamy lentil preparation is an all time favorite throughout the world. The Paruppu/Dhal/Lentil is also called Maa ki Dhal in Hindi or Mother’s Lentil, might be due to its nutrient value.
As far as South Indian Cuisine is concerned, Black Gram husked or dehusked is almost a staple diet and also a trusted stable diet. Stable Diet? Yes, ‘Ulundhu’/Black Gram aids in the growth and stability of infants, toddlers, teenagers, adults and the aged alike. It aids in Bone growth of all members of family.
Black Gram takes its place in the quintessential breakfast and dinner Idly and Dosai, the unavoidable snack Ulundhu Vadai, health food Ulundhu Kanji/Porridge, traditional food Ulundhu Kali/thick pudding, and crunchy chips Murukkus/crispies. In many foods, black gram is the core ingredient and a few others added for technical consistency. The appalam or pappad had has a starter or with rice meal is also made with Ulundhu.
In some preparations like Ulundhu Vadai, Black Gram is the sole main ingredient.
There cannot be a south Indian household without Ulandham paruppu as Idlies and Dosais cannot be made without this ingredient. I can be sure of this atleast with today’s parental generation. Cannot be sure about the next generation who might opt for breads, cereals and pastas for staple food but be rest assured certainly not stable.
Ulundham Paruppu/Black Gram is used in different forms. The whole lentil with black skin in certain foods, skin removed but whole in shape in certain foods and skin removed but split in halves, split in halves with skin…. Might be quite confusing for new comers to the Ulundhu Industry, but tradition says that that type that that dish! So, enjoy and don’t bother. De-skinning, splitting and all other technical necessities are taken care of and what one needs to do is just do some intelligent grocery shopping.
black gram – whole
These are a few Ulundhu Preparations from Tamilnadu, with the kind of black gram used, mostly common with mild differentiations among the other three states of the southern part of India. There are many more varieties depending upon the varied districts of Tamilnadu. Other South Indian states might have many more to add to the list too.
kutty idli – mini idli
De-Husked or De-Skinned whole lentil for Idlies and Dosais;
De-Husked Split for Seasoning;
De-Skinned, Roasted and Milled for Appalam and Murukku;
Black Whole Lentil (with skin) for Porridge, Pudding;
Whole Split Lentil for One Pot Rice – ulundham paruppu saadham
Sesame Seeds – a Girl’s Support Mechanism….
How I was introduced to Ulundhu Saadham and Ellu Thuvayal?
This variety rice is prepared mostly on all weekends or leisurely family meals as it tastes best direct hot from the cooker. But another essential occasion when ulundham paruppu saadham comes into the platter is during the monthly menstrual time. The rice with sesame chutney is believed to be a Cleanser Combo.
We are adviced to have it at the end of the cycle as Sesame is supposed to cleanse the uterus of all the leftovers. So, it is a routine monthly cleanser of a woman’s unique organ. Additionally, mothers prepare their daughters from the right time for a healthy motherhood in future. While Ulundhu/Black gram aids in strengthening hip bones, sesame seeds help in cleansing.
Whether the notes on sesame seeds are scientific proven or not doesn’t matter to me. I totally believe the medical effects that the key ingredients of this Combo Rice Platter can provide to the system as a whole.
During the Post-Menstrual phase it’s important to nourish blood and yin after the menstrual flow of the previous week. It’s important to include ample amounts of protein, fat, folic acid, and vitamin B12, which are essential for building blood and yin. Also important during the Post-menstrual phase is foods rich in chlorophyll (that’s all the green goodies!): kale, chard, bok choy, micro-algae, seaweeds (especially dulse, which is high in iron). Other foods that are nourishing during this time include nuts and seeds, especially flax and black sesame seeds.. http://vibrantwellnessjournal.com/2013/02/11/balance-the-reproductive-cycle-naturally-with-traditional-chinese-medicine/
Sesame Seeds are also a rich source of calcium. Milk Allergic People and those who follow a Vegan Diet or Diary Free Diet use sesame seeds as a substitute to milk.
A good source of Natural Calcium which is easily assimilated in the body is Sesame seeds. The Black variety has a higher therapeutic value and a lower Oil content. You may soak overnight and eat. Chew to a fine paste. Include Sesame Seeds with your daily meals. They are a rich source of Calcium, Proteins, Magnesium and Iron. http://www.space-age.com/herbs/hormonebalance.html
In recent studies, calcium has been shown to:
- Help protect colon cells from cancer-causing chemicals
- Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
- Help prevent migraine headaches in those who suffer from them
- Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=84
Now, it’s recipe time –
Ulundham Paruppu Saadham/Black Gram Rice with Ellu Thuvayal/Black Sesame Seed Chutney
Ulundham Paruppu Saadham
Ingredients (serves 3-4)
- puzhungal arisi/par boiled cooking rice – 200 gms
- ulundham paruppu/split black gram(with skin) – 100 gms
- poondu/garlic – 10 cloves
- uppu/salt – as needed
- thengai/coconut – ½ (grated) – optional
Method of Preparation
- Wash and soak rice with garlic for ½ hour
- Wash the black gram well
- In a pressure cooker, cook rice, black gram, garlic and salt with enough water; cooked rice-black gram should be soft and not just right
- Mix the grated coconut and the rice is ready to be served hot.
Ellu Thuvayal/Black Sesame Seed Chutney
- ellu/sesame (black) – 3 tsp
- milagai vatral/red chillies – 4 no.
- puli/tamarind – 1/4 lemon sized
- thengai/coconut (grated) – 4 tsp
- salt – to taste
Meth0d of Preparation
- Separately dry roast sesame seeds in a pan
- Remove the sesame seeds once roasted and in the same pan, roast red chillies with very little oil
- When the chillies are done, add grated coconut and roast till slightly golden in colour
- Wash the roasted sesame seeds (to remove sand particles generally found in sesame) and grind all ingredients with salt to a smooth paste/dip/ chutney
- Serve the thuvayal with ulundham paruppu saadham
Ulundham Paruppu Saadham is always served with Ellu thuvayal and preferably with Avial (mixed Vegetable stew) and Appalam/Roasted or Fried Pappad.
For Ulundham Paruppu Saadham
- This mixed rice is preferably prepared with puzhungal arisi/par-boiled rice if not available one can use other varieties too.
- Coconut is optional in the rice but tastes best with the humble coconut.
- The Black Gram used is whole-split as whole black gram tends to make the rice mushy.
For Ellu Thuvayal
- Always roast sesame seeds and then wash; Simple logic – The seeds cannot be roasted if washed before.
- Red Chillies can also be roasted dry without oil but roasting with little oil helps in fine grinding later.
- One can also fry tamarind with red chillies and coconut to make the tamarind softer.
- The quantity given is for very limited chutney; one can prepare according to family preferences.
For more on Sesame Seeds –
Sesame seeds may be the oldest condiment known to man. They are highly valued for their oil which is exceptionally resistant to rancidity.
Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage. http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=84