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
- 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)
- 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)
Step-by-step instructions
Step 1 · Wash the basmati rice thoroughly and cook it in a saucepan or press...
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.
Step 2 · Finely chop coriander leaves
Finely chop coriander leaves, mint leaves, curry leaves, cucumber, red onion, and green chili (if using). Grate the coconut freshly.
Step 3 · In a large mixing bowl
In a large mixing bowl, add the cooled rice. Add all the chopped herbs, vegetables, and grated coconut. Sprinkle salt and black pepper powder.
Step 4 · Drizzle lemon juice over the mixture
Drizzle lemon juice over the mixture. Gently toss everything together so the herbs and vegetables are evenly distributed.
Step 5 · Add crushed roasted peanuts for crunch and extra protein
Add crushed roasted peanuts for crunch and extra protein, if desired. Taste and adjust seasoning as needed.
Step 6 · Allow the Nasi Ulam to rest for 5 minutes for flavors to develop
Allow the Nasi Ulam to rest for 5 minutes for flavors to develop. Serve in bowls, garnished with extra herbs or coconut.
Why this recipe 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.
A note on tradition
In India, rice salads like Nasi Ulam have become increasingly popular in Kerala, Tamil Nadu, and Karnataka, especially during festivals like Onam and Vishu, where elaborate vegetarian feasts are prepared. The use of coconut and local herbs aligns with South Indian traditions. This dish is often enjoyed as part of sadhya or festive lunches, offering a cooling respite during hot summer months. It reflects the Indian love for combining rice with fresh, seasonal produce.