Last 3 weeks, we took a journey on our traditional rice varieties namely Karuppu Kavuni/Black Rice, Poongar/Women’s rice, and Mappillai Samba/Bridegroom rice. We prepared Healthy, soft, and spongy idlis and restaurant-style Tomato Red Chutney, Aval Kesari/Rice Flakes Pudding, and Appam/Pancakes with these kinds of rice respectively.
This week, being the fourth edition of the theme Indigenous /traditional rice varieties of Tamil Nadu, we are going to celebrate and honour Poongar/Women’s rice again.
Click here to jump to recipe card!
Why Poongar rice again?
As I’m the mother of two teen girls I’ve wanted to drench them with these nutrients-loaded rice, which deals with all the Woman’s hormone-related challenges. I already specified in my early posts, that I’m a person who believes in “Food is medicine”, when it comes to my family, how will I forsake it. So, I thought to include this rice in their diet frequently. I prepared Aval Kesari with this Poongar rice flakes, which will fulfil my elder’s sweet tooth. For my younger, who loves spicy and savoury food, thought of preparing a dish which satiates her palate. So, I came up with this recipe, Aval Upma or Poha, utilizing the same Poongar rice flakes.
I mentioned the health perks, this rice provides to you in my previous post of Poongar Arisi Aval Kesari/Rice Flakes Pudding. I’ll enlist it again for the newcomers to my blog.
As the name proclaims, it’s an apt rice for women of all ages. Among the 150 revived traditional rice varieties of Tamil Nadu, Poongar rice benefits women of all age categories.
Why it’s so special or celebrated for women’s health????
Poongar rice is so rich in micronutrients like iron, magnesium, zinc, and Vitamin B12, compared to other red rice varieties. Our descendants believed that these nutrients are highly recommended for women, right from her puberty stage to prenatal and postnatal to lactating phase and till her menopause period. Women need to handle a lot of hormonal changes during these phases. Especially, with today’s lifestyle and a genetically modified diet, it’s taking a toll on their health. They face adverse hormonal imbalances like early puberty, conditions like PCOS/PCOD, Infertility, thyroid, and various uterus-related issues. Though modern science has solutions for these ailments through procedures and medications, I strongly believe in my ideology of “Food is medicine”. To ward off these challenges for your loved ones, they should take the right step of consuming the right food at the right stage. Now this Poongar Rice comes as a lifesaver, when consumed from their puberty stage, it provides all the essential nutrients, regulates their hormonal functions, and boosts their immune system.
It also helps to cure celiac diseases, lower diabetes, obesity, reduce cholesterol and manage heart diseases.
Thus, it became a front runner in the urban choice of organic foods and became an integral part of their day-to-day diet.
To give a comprehensive study on its benefits, let me run through it individually.
Improves Haemoglobin – as described early, Iron is the most vital nutrient required for women at all phases of their life. This rice helps to increase the haemoglobin count effectively.
Regulates hormonal functions– women with PCOS/PCOD will create insulin resistance in their body. This will lead to diabetic conditions if they consume a regular diet. It’s highly advisable for them to switch over to a low-carb diet with more fiber and less glycaemic index. This Poongar rice indirectly aids to curb PCOS/PCOD condition by its low carb, less glycaemic index, and rich fibre content.
Enhances stamina– this rice has a magical touch on the hormones and improves the stamina and immune system of pregnant women. If it is consistently consumed by the expecting mother, it aids to boost their stamina and promotes vaginal delivery smoothly.
Aids Natural Lactation– this rice is considered to be one of the best lactogenic foods available in nature. It helps in increased milk secretion and improves the stamina of the lactating mother by supplementing the required dose of Vitamins and micronutrients during breastfeeding.
Controls Diabetes– generally a Diabetic patient is recommended to take fewer carbohydrates in their diet. They are discouraged to consume rice as it’s the main culprit in increasing the blood glucose level. This is heart-breaking news for the people whose staple food is rice. Here, comes this woman’s rice, which satisfies both the patient and the doctor. It’s an excellent alternative for rice eaters who couldn’t skip eating rice, and simultaneously it’ll not spike your sugar as it has a low glycaemic index.
An abundant source of anti-oxidants– Ferulic acid, Coumaric acid, and Anthocyanins are loaded in this rice abundantly as anti-oxidants. Anti-oxidants play a crucial role in eliminating the free radicals in the body, which is the root cause of developing cancer cells in the system. Consuming this rice helps in removing free radicals and flushing out these toxins from the body, thus saving the internal organs from getting damaged. As a good detoxifier, this rice in a nutshell improves your well-being.
Gluten-free food-this rice is a good source of a gluten-free diet. A person who’s intolerant to gluten will have abdominal pain, bloated stomach or gas, fatigue, diarrhoea, or constipation. Since it is gluten-free and rich in dietary fiber, it eradicates all these symptoms and promotes a healthy digestive system. People with Irritable Bowel Syndrome (IBS) and suffering from constipation can take this rice on regular basis.
Lowers Cholesterol and risk of heart diseases– proanthocyanins, present in this Poongar rice helps in eliminating the bad cholesterol from the system. Excessive “Bad Cholesterol (LDL)” which tends to accumulate in the blood vessels, block the blood circulation leading to heart attacks. Consuming this rice helps to lower the bad cholesterol levels in your body, thus safeguarding your heart, and also prevents in keeping you obese.
Rich source of Minerals– when compared to today’s rice varieties available on market, Poongar rice is loaded with more nutrients and minerals. It’s rich in essential trace minerals like Zinc, Manganese, Iron, Magnesium, Phosphorous, and Molybdenum which strengthens the body and regulates metabolism.
Now let me give a gist about this recipe. It’s an instant breakfast option and a healthy grab too. Southern India It’s named Aval Upma. While Western India, they call it Poha, their staple food kind of. Preparation remains the same with a slight variation of ingredients.
The only pre-prep needed is soaking, especially this indigenous rice flakes needs an extended soaking time. Rest all are breezy. Do the desired tempering with the condiments of your choice, then add chopped ginger, green chillies, and optional ingredients finely chopped potatoes and onions. Sauté well, then add the soaked rice flakes which are flavoured with salt, sugar, and peanut powder to the pan and combine well, finally garnish with coriander leaves, pomegranate seeds, spicy mixture, and serve immediately the instant, healthy, hearty wholesome meal. It’s so light and gentle to stomach, that it can be served any time of the day. Another benefit is its simplicity and swiftness in preparation.
I made a healthy twist by replacing the white rice flakes with this traditional rice variety with Poongar Rice, but feel free to replace it with any rice flakes whichever is available to you and follow the same prep except the soaking time reduces if it’s normal white rice flakes.
Let’s jump into the preparation.
Wash 1 cup of Poongar Rice Flakes thoroughly 2-3 times till the dirt is removed. Put your hands in and mix it, every time you wash.
Drain the water completely and add fresh water measuring ¾ th cup.
And let it soak for 40-45 mins or till the water gets absorbed completely.
While it’s soaking, intermediately run through a fork and disturb it to ensure all the flakes get soaked evenly.
After the given soaking time, rice flakes would have bloomed and puffed up. Also, water would have been completely absorbed.
Do the texture test, by squishing a flake between your fingers. It should be soft and easily smashable (refer to notes).
Now add required salt, 1 tsp sugar and 2 tbsp of peanut powder. Combine it well.
Heat a pan with 1 tbsp coconut oil and add mustard seeds, let it pop up.
Then add channa dal and urad dal, once browned, add cumin seeds.
Now add a sprig of curry leaves, after it turns crispy, add 1 tsp of finely chopped ginger and green chillies. Let it sauté for a minute.
Then add ½ cup of finely chopped potatoes and let it roast for 7-8 mins or till it turns brown.
Later add ½ cup of finely chopped onion and let it sauté for 5 mins along with a pinch of salt.
Finally, add the soaked & puffed Poongar rice flakes and sauté it for 2-3 mins, till it combines well.
Then switch off the flame and garnish with fresh coriander leaves.
At the time of serving, you can add some fresh pomegranate seeds and sprinkle some Mixture or Sev or Boondhi for extra crunch.
The soft and subtle flavoured, healthy and hearty dish is so light and gentle on the stomach. This wholesome meal is so simple in its preparation, making it a favourite instant choice for the cooks.
I made a healthy twist by replacing the white rice flakes with this traditional rice variety with Poongar Rice, but feel free to replace it with any rice flakes whichever is available to you and follow the same prep except the soaking time reduces if it’s normal white rice flakes. Alternatively, if you have excess rice flakes then try my sweet version of it, the Poongar arisi Aval Kesari.
Recipe card
Preparation time: 3 minutes (excluding 1 hour of soaking)
Cooking time: 10 minutes
Cuisine: South Indian
Category: Tiffin
Serves: 4
Author: Manimala
Ingredients:
Poongar Arisi/Woman’s Rice – 1 cup (70 gm)
Water – ¾ cup
Salt – as required
Sugar – 1 tsp
Peanut powder – 2 tbsp
Coconut oil – 1 tbsp
Mustard seeds – ¼ tsp
Channa dal – ½ tsp
Urad dal – ½ tsp
Cumin seeds – ½ tsp
Curry leaves – a sprig
Chopped ginger – 1 tsp
Chopped green chillies – 3
Finely Chopped potatoes – ½ cup
Finely chopped onion – ½ cup
For garnish
Coriander leaves – a handful
Pomegranate seeds – as required
Mixture/sev – as required
Instructions:
- Wash 1 cup of Poongar Rice Flakes thoroughly 2-3 times till the dirt is removed. Put your hands in and mix it, every time you wash.
- Drain the water completely and add fresh water measuring ¾ th cup and let it soak for 40-45 mins or till the water gets absorbed completely.
- While it’s soaking, intermediately run through a fork and disturb it to ensure all the flakes get soaked evenly.
- After the given soaking time, rice flakes would have bloomed and puffed up. Also, water would have been completely absorbed.
- Do the texture test, by squishing a flake between your fingers. It should be soft and easily smashable (refer to notes).
- Now add required salt, 1 tsp sugar and 2 tbsp of peanut powder. Combine it well.
- Heat a pan with 1 tbsp coconut oil and add mustard seeds, let it pop up.
- Then add channa dal and urad dal, once browned, add cumin seeds.
- Now add a sprig of curry leaves, after it turns crispy, add 1 tsp of finely chopped ginger and green chillies. Let it sauté for a minute.
- Then add ½ cup of finely chopped potatoes and let it roast for 7-8 mins or till it turns brown.
- Later add ½ cup of finely chopped onion and let it sauté for 5 mins along with a pinch of salt.
- Finally, add the soaked & puffed Poongar rice flakes and sauté it for 2-3 mins, till it combines well.
- Then switch off the flame and garnish with fresh coriander leaves.
- At the time of serving, you can add some fresh pomegranate seeds and sprinkle some Mixture or Sev or Boondhi for extra crunch.
- The soft and subtle flavoured, healthy and hearty dish is so light and gentle on the stomach. This wholesome meal is so simple in its preparation, making it a favourite instant choice for the cooks.
- I made a healthy twist by replacing the white rice flakes with this traditional rice variety with Poongar Rice, but feel free to replace it with any rice flakes whichever is available to you and follow the same prep except the soaking time reduces if it’s normal white rice flakes. Alternatively, if you have excess rice flakes then try my sweet version of it, the Poongar arisi Aval Kesari.
Notes:
- Feel free to use red rice flakes or other traditional rice flake varieties or white rice flakes in the place of poongar rice, if it’s unavailable to you. You’ll get more or less the same results.
- If you are replacing with red rice or white rice flakes, use less water and less soaking time. It’ll take not more than 10-15 minutes as they are thin flakes compared to traditional rice flakes varieties. If you are trying with other traditional rice flake varieties follow the same water quantity and soaking time as poongar rice.
- After soaking poongar rice for 45 minutes, check the texture, if it’s squishable, If it’s not soft and still grainy, water has also been completely absorbed, sprinkle some more water, and extend the soaking time.
- On the other hand, if the flakes have turned soft and still some moisture is left, then spread the flakes on a kitchen tissue and remove the excess moisture.
- It all depends upon the quality of rice flakes you get. To do a sampling test, take a tbsp of rice flakes and soak it with ¾ th tbsp of water and check if it works. Once, you’ll get a hands-on experience with the water quantity and soaking time, the rest is breezy.
- Generally in normal poha or aval upma, turmeric powder is added to give a vibrant colour. Here, it doesn’t require any added colour, as Poongar rice, naturally imparts a nice golden-brown colour to the dish and I wanted to retain its original colour to the dish.
- The whole process of cooking takes hardly 10 minutes. That long soaking time ensures flakes are soft and edible and it just needs a few minutes of sautéing.
- Adding potatoes and onion can be kept optional.
- Do not miss adding peanut powder. Either you can add whole peanuts or coarsely ground powder as I did.
- Always add sev/mixture while serving to retain its crunchiness or they’ll turn soggy if added early.
- Alternatively, if you have excess rice flakes then try my sweet version of it, the Poongar arisi Aval Kesari.
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