Nasi Ulam
Lunch • India
How to Make Nasi Ulam (Traditional & Healthy Version)
Nasi Ulam is a fragrant rice salad that beautifully blends the freshness of herbs and vegetables with the heartiness of steamed rice. Although this dish traces its roots to Southeast Asia, in India, it has found a unique place among vegetarian lunch options, especially in coastal and South Indian regions where rice and leafy greens are staples. The dish is celebrated for its aromatic flavors, thanks to the use of coriander (dhaniya), mint (pudina), and curry leaves (kadipatta), which not only enhance taste but also provide nutritional benefits. Indian Nasi Ulam is often prepared during festive occasions like Onam or Pongal, as part of elaborate sadhya (feast) platters, but it’s also loved for its simplicity and health-conscious approach, making it an ideal choice for calorie-conscious eaters. The blend of steamed basmati chawal (rice), grated coconut (nariyal), and a medley of regional herbs gives this dish a refreshing taste and light texture. It’s perfect for lunch, especially in warmer months, as it is cooling and easy to digest. Indian Nasi Ulam is often served with papad, pickle, or simple dal, making it a balanced meal. The use of raw vegetables and herbs makes it rich in vitamins and minerals, while its low-fat content aligns perfectly with modern dietary preferences. Whether you are tracking calories or looking for a wholesome lunch, Nasi Ulam stands out as a flavorful, nutritious choice in Indian cuisine.
Ingredients(for 1 bowl (approx. 250g per serving))
- 1 cup Basmati rice (chawal) (steamed)
- 1/4 cup Fresh coriander leaves (dhaniya) (finely chopped)
- 1/4 cup Mint leaves (pudina) (finely chopped)
- 10 leaves Curry leaves (kadipatta) (finely chopped)
- 1/4 cup Grated coconut (nariyal) (fresh)
- 1/2 cup Cucumber (finely chopped)
- 1/4 cup Red onion (finely chopped)
- 2 tbsp Lemon juice (nimbu) (freshly squeezed)
- 2 tbsp Roasted peanuts (moongphali) (crushed) - optional
- to taste Salt (sendha namak for festivals)
- 1/2 tsp Black pepper powder (kali mirch) (freshly ground)
- 1 Green chili (finely chopped, optional for spice) - optional
Instructions
- 1
Wash the basmati rice thoroughly and cook it in a saucepan or pressure cooker until just done. Fluff with a fork and set aside to cool.
10 minutes
Use old rice or leftover rice for best texture and avoid mushiness.
- 2
Finely chop coriander leaves, mint leaves, curry leaves, cucumber, red onion, and green chili (if using). Grate the coconut freshly.
5 minutes
Use a sharp knife for uniform chopping, which helps distribute flavors.
- 3
In a large mixing bowl, add the cooled rice. Add all the chopped herbs, vegetables, and grated coconut. Sprinkle salt and black pepper powder.
3 minutes
Ensure rice is fully cooled to prevent wilting of herbs.
- 4
Drizzle lemon juice over the mixture. Gently toss everything together so the herbs and vegetables are evenly distributed.
2 minutes
Toss lightly to maintain the fluffiness of rice.
Why This Dish is Healthy
This vegetarian Nasi Ulam recipe is a healthy lunch choice as it features steamed rice, raw vegetables, and aromatic herbs, all low in calories and high in essential nutrients. The lemon juice adds vitamin C, enhancing mineral absorption and boosting immunity. The absence of heavy oils or dairy makes it light and easy on the stomach, perfect for those tracking calories or aiming for weight loss. Its balance of fiber, vitamins, and plant protein supports a wholesome, nutrient-rich meal.
Nasi Ulam is packed with antioxidants from fresh herbs like dhaniya, pudina, and kadipatta. The dish offers dietary fiber from vegetables, aiding digestion and promoting gut health. Grated coconut adds healthy medium-chain triglycerides, while peanuts provide plant protein and unsaturated fats. Basmati rice is a good source of complex carbohydrates, fueling energy without excess calories. The salad is naturally gluten-free (unless paired with papad) and low in cholesterol, making it suitable for most diets.
Pro Tips
- 💡Tip 1: Always use cooled rice to prevent mushy texture.
- 💡Tip 2: Freshly grate coconut for best flavor and texture.
- 💡Tip 3: Adjust herbs according to season and local availability for maximum freshness.
Storage & Serving
Store leftover Nasi Ulam in an airtight container in the refrigerator for up to 24 hours. Consume chilled or bring to room temperature before serving. Avoid freezing as herbs lose freshness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |
