Coconut Rice
Global • Vegan
How to Make Coconut Rice (Traditional & Healthy Version)
Coconut Rice, known as 'Thengai Sadam' in Tamil, is a cherished South Indian rice dish that captures the essence of Indian coastal cuisine. Traditionally prepared during festivals and special occasions, this fragrant rice dish is made by gently sautéing fresh grated coconut with aromatic spices and mixing it with steamed rice. The result is a light, mildly sweet, and savory rice that delights the palate with every bite. Its roots trace back to Tamil Nadu but it has found popularity across India and globally, becoming a staple in lunchboxes and as a quick, wholesome snack. Coconut Rice is celebrated for its simplicity and versatility. It is often served as 'prasadam' (offering) in temples and during festivals like Pongal or Navaratri, symbolizing prosperity and purity. The delicate flavors of coconut blend harmoniously with the warm nuttiness of roasted dals, curry leaves, and a hint of green chili. This dish is a great vegetarian choice for those seeking an authentic, easy-to-make, and health-conscious Indian rice recipe. Its gentle flavor and nutritional profile make it ideal for all age groups, fitting seamlessly into calorie-conscious meal plans.
Ingredients(for 1 medium bowl (about 1 cup) coconut rice)
- 2 cups Cooked rice (preferably short-grain or basmati, cooled)
- 3/4 cup Fresh grated coconut (use frozen if fresh unavailable)
- 1 tablespoon Coconut oil (adds authentic flavor)
- 1 teaspoon Mustard seeds
- 1 teaspoon Urad dal (split black gram) (adds crunch and protein)
- 1 teaspoon Chana dal (split Bengal gram) (optional for extra crunch) - optional
- 1, finely chopped Green chili (adjust to taste)
- 8-10 Curry leaves (fresh)
- 1 Whole dried red chili (for mild heat) - optional
- 6-8 halves Cashew nuts (lightly roasted) - optional
- to taste Salt
Instructions
- 1
Cook rice until fluffy but not mushy. Spread it on a plate to cool so grains remain separate.
10 minutes
Use leftover rice or refrigerate for best texture.
- 2
Heat coconut oil in a kadhai or pan over medium flame. Add mustard seeds and let them splutter.
2 minutes
Wait for mustard seeds to pop to release aroma.
- 3
Add urad dal and (if using) chana dal. Fry until golden brown.
2 minutes
Stir constantly to prevent burning.
- 4
Toss in cashew nuts, green chili, dried red chili, and curry leaves. Sauté until cashews turn light golden.
2 minutes
Add chilies and curry leaves for authentic flavor.
Why This Dish is Healthy
Coconut Rice is a healthy snack choice thanks to its reliance on natural ingredients, minimal oil, and the goodness of coconut. It offers a moderate calorie count, especially when prepared with less oil and paired with brown rice. Low in saturated fat and free from refined sugars, it supports heart health and satiety, making it suitable for weight management and vegetarian diets.
Coconut Rice is a wholesome vegetarian dish rich in dietary fiber, healthy fats, and essential minerals like manganese and copper from coconut. The use of coconut oil provides medium-chain triglycerides (MCTs), known for supporting metabolism. Urad dal and chana dal add plant-based protein and extra fiber, aiding digestion. This rice dish is low in cholesterol and free from artificial additives, making it a nourishing option for balanced diets.
Pro Tips
- 💡Tip 1: Use day-old rice for best grain separation.
- 💡Tip 2: Do not overcook coconut to avoid bitterness.
- 💡Tip 3: Add curry leaves and coconut oil for authentic flavor.
- 💡Tip 4: Adjust chilies for your spice preference.
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 3.1 g |
| Carbohydrates | 28.0 g |
| Total Fat | 6.2 g |
| Fiber | 2.1 g |
| Sugars | 1.2 g |
| Iron | 1.0 mg |
| Calcium | 14.0 mg |
