Plain Rice Porridge
Lunch • India
How to Make Plain Rice Porridge (Traditional & Healthy Version)
Plain Rice Porridge, commonly known as 'Chawal Ka Porridge' or 'Kanji' in many regions of India, is a staple comfort food cherished across the country. Originating from the simple kitchens of rural India, this dish is often made with just rice and water, offering a soothing, easy-to-digest meal ideal for all age groups. Its mild flavour and soft texture make it a popular choice during festivals like Navratri, when light and sattvic foods are preferred, or during fasting days. In South India, it is called 'Ganji' and is enjoyed with a splash of coconut oil or a pinch of salt, while in North India, it is often served plain or with a touch of ghee. The versatility and ease of preparation make it a go-to meal for lunch, especially when one craves something wholesome yet light. The taste of Plain Rice Porridge is subtle and comforting, making it perfect for those recovering from illness or wanting a gentle meal. Its popularity during the summer months and monsoon season is notable, as it helps maintain hydration and aids digestion. Rice porridge is also a traditional offering during certain religious rituals, symbolizing purity and nourishment. With its roots deeply embedded in Indian culture and its adaptability to regional preferences, this dish is a timeless classic that continues to be loved by generations.
Ingredients(for 1 medium bowl (approximately 250 ml))
- 1/2 cup Rice (Chawal) (short-grain or basmati)
- 4 cups Water (filtered)
- 1/4 tsp Salt (sendha namak for fasting) - optional
- 1 tsp Ghee (optional, adds richness) - optional
- 1/8 tsp Pepper (freshly ground kali mirch) - optional
- 1/4 tsp Cumin Seeds (jeera) - optional
- 1/2 inch Ginger (finely grated adrak) - optional
- 1 Green Chilies (optional, finely chopped) - optional
- 1 tbsp Coriander Leaves (finely chopped dhania) - optional
- 1/2 tsp Coconut Oil (for South Indian variation) - optional
Instructions
- 1
Wash the rice (chawal) thoroughly under running water until the water runs clear. This removes excess starch and ensures a light porridge.
5 minutes
Use short-grain rice for creamier texture.
- 2
In a heavy-bottomed patila (pot), add the washed rice and 4 cups of water. Bring to a boil on medium heat.
5 minutes
Stir occasionally to prevent sticking.
- 3
Lower the heat and let the rice simmer. Add salt (sendha namak if fasting), ginger, cumin seeds, and pepper if desired. Stir gently.
5 minutes
Cover partially to allow steam escape.
- 4
Cook for 15-20 minutes till the rice breaks down and the mixture is creamy. Add more water if a thinner consistency is preferred.
15 minutes
Mash rice gently with a ladle for smoother porridge.
Why This Dish is Healthy
This dish is a healthy lunch option due to its minimal use of oil, simple ingredients, and high water content. It is easy to digest, hydrating, and low in calories, making it suitable for weight loss and diabetic-friendly meal plans. It can be fortified with vegetables or lentils for increased protein and fibre. Its mild nature helps maintain gut health and is excellent for children and elders alike.
Plain Rice Porridge is low in fat and easy on the digestive system, making it ideal for those with sensitive stomachs. Rice provides carbohydrates for energy, while ginger and cumin add antioxidants and anti-inflammatory benefits. The dish is naturally gluten-free and can be adapted for vegan diets by omitting ghee. It contains essential vitamins and minerals such as B vitamins, potassium, and magnesium, supporting overall wellness. Fresh herbs add micronutrients and dietary fibre.
Pro Tips
- 💡Tip 1: Use short-grain rice for a creamier and smoother porridge.
- 💡Tip 2: Add vegetables like carrots or bottle gourd for extra nutrition.
- 💡Tip 3: For a vegan version, replace ghee with coconut oil.
Storage & Serving
Store leftover rice porridge in an airtight container in the refrigerator for up to 24 hours. Reheat with a splash of water to restore consistency. Avoid freezing as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
