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Rice 100 Grams Boiled
Lunch • India
How to Make Rice 100 Grams Boiled (Traditional & Healthy Version)
Boiled rice, or "ubla chawal" in Hindi, is a staple across India, gracing lunch thalis from North to South. Renowned for its simplicity and versatility, boiled rice forms the foundation for countless Indian meals, festival feasts, and everyday lunches. Each grain, fluffy and separate, soaks up the flavors of dals, sabzis, and curries, making it an integral part of the Indian dining experience. In states like West Bengal, Kerala, and Punjab, rice holds cultural significance—served during important occasions like Durga Puja or Onam Sadhya. Boiled rice is not just comforting, but also light on the stomach and quick to prepare. It's especially popular during summer months for its cooling effect, and is often paired with curd (dahi) or light vegetable dishes for a wholesome, healthy meal. Choosing to boil rice instead of frying or tempering it ensures a low-fat, wholesome dish that aligns with the dietary patterns of Indian households focused on balanced nutrition. Whether served plain in a South Indian meal with sambar, or as part of a North Indian dal-chawal combo, boiled rice is beloved for its neutral taste that lets accompanying flavors shine. It's also a go-to option during fasting days (vrat), festive celebrations, and daily lunches, making it truly global within India's diverse culinary landscape.
Ingredients(for 50 grams boiled rice per serving (about 1 small bowl))
- 100 grams Raw rice (chawal) (preferably aged basmati or sona masoori)
- 500 ml Water (filtered)
- 1/4 tsp Salt (sendha namak for vrat, optional) - optional
- 1/4 tsp Cumin seeds (jeera) (for mild flavor; optional) - optional
- 1 small Bay leaf (tej patta) (for aroma; optional) - optional
- 1/4 tsp Ghee (for serving; optional) - optional
- few drops Lemon juice (to keep rice grains separate; optional) - optional
- for garnish Fresh coriander (dhaniya) (optional) - optional
Instructions
- 1
Rinse the raw rice thoroughly under running water until the water runs clear, removing excess starch for lighter, fluffier rice.
5 minutes
Soaking rice for 15 minutes can reduce cooking time and improve texture.
- 2
Soak the washed rice in fresh water for 10-15 minutes. This helps the grains cook evenly.
15 minutes
Soaking also makes rice easier to digest.
- 3
In a deep saucepan (patila), bring 500 ml water to a boil. Add cumin seeds and bay leaf if using, for subtle flavor.
3 minutes
Adding whole spices infuses a gentle aroma without extra calories.
- 4
Drain the soaked rice and gently add it to the boiling water. Add salt if desired.
1 minute
Stir once gently to prevent sticking.
Why This Dish is Healthy
This boiled rice recipe is a healthy choice because it uses no added oils or heavy spices, ensuring a low-calorie, low-fat meal. The natural starch in rice provides quick yet gentle energy, while the soaking and draining method reduces excess starch and potential arsenic. Its versatility allows pairing with high-fiber vegetables, dals, or lean proteins, supporting balanced nutrition and digestive health.
Boiled rice is naturally gluten-free and easily digestible, making it an excellent choice for all age groups. 100 grams of boiled rice (before water absorption) provides approximately 120-130 calories, primarily from complex carbohydrates, which offer sustained energy. Rice contains modest protein, negligible fat, and essential nutrients like B vitamins, iron, and magnesium. Using minimal salt and avoiding added fats keeps this dish heart-healthy. Pairing rice with dals or legumes increases its protein and micronutrient content.
Pro Tips
- 💡Tip 1: For fluffier rice, always rinse and soak before cooking.
- 💡Tip 2: Use a wide saucepan so rice grains have room to expand and cook evenly.
- 💡Tip 3: Draining excess water removes additional starch and prevents stickiness.
Storage & Serving
Store leftover boiled rice in an airtight container in the refrigerator for up to 2 days. Reheat with a sprinkle of water to restore moisture. Do not leave rice at room temperature for long to avoid spoilage.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
