Did you know, in the days of the yore, rice was either hand pounded or parboiled? Produced in a similar fashion, hand pounded rice is known to be one of the healthiest variants as it is pounded in a mortar and pestle, stone grinder or with a wooden pounder. This staple is known by various names: HathSadiTandul, Dheki Rice, HathSadi Tandul, Kaikuthal Arisi and such. Find out more about what makes this rice so unique.
What’s so special about the pounding?
The action of pounding removes the husk and turns paddy into edible rice. In the process, the grain still retains its healthy nutrients as the bran is more or less intact. Thus, this variant is better for wellbeing as compared to the machine-processed rice. The latter creates heat which robs the rice of its nutrition to an extent.
Setting it further apart
A short grain low yield rice, this variant is dark brown in colour. The goodness is high on taste and comes with an alluring nutty aroma. It is also known to keep one fuller for longer. Though soft, it is chewier than other rice. Health enthusiasts will be glad to know that this wonder is packed with vitamins which puts it in the ‘superfood’ category.
Nutritional benefits
This variant comes along with several nutritional benefits. Firstly, its complex carbs keep you full for a longer time (a great news for those on the weight loss path). To top that, the grain contains nutrients like iron, calcium, manganese, B vitamin, vitamin K, E, gamma-oryzanol and protein. The presence of amino acids reduces the chances of having a fatty liver.
The rice is also better absorbed because of its fibre content. Further, the protein content of this variant gets ingested quickly. Its magnesium helps blood circulation and selenium aids in normalising thyroid and colon functions as well as preventing cancer. Selenium, along with magnesium is believed to aid in protecting the body from free radicals.
This goodness also has antioxidants which help lower the symptoms of asthma, and rheumatoid arthritis keeping the bones strong.
Click here to know also about the nutritional broken rice.
Other glory points
Eat rice processed by hand, the way our ancestors ate it! Hand pounded rice as mentioned before is considered as a healthier option to the regular white rice. Below are some of its glory points….
- The rice is high on fibre. Though it may take more time to cook, it compensates for its nourishment.
- It is low on the Glycemic Index and therefore considered safe for diabetics and all those on a specific diet. Having said that, it is best to consult with your doctor if you are suffering from any health ailment.
- Believed to reduce cholesterol and the danger of cardiovascular illnesses
- It helps prevent gallstones.
- Promotes weight loss as the complex carbohydrate keeps you satiated for a longer time so you avoid binging.
- The variant helps lower the risk of cancer and other new age illnesses including cholesterol (LDL) Levels.
- It is linked with lowering the risk of developing type 2 diabetes.
Calorie distribution of hand pound rice
| NUTRIENTS | UNIT | VALUE PER 100 GMS | 1 CUP = 195.0G |
| PROXIMATES | |||
| Energy | Kcal | 325 | 634 |
| Protein | G | 7.5 | 15 |
| Total lipid (fat) | G | 0.1 | 0 |
| Carbohydrate | G | 73.6 | 144 |
| Fibre, total dietary | G | 0.3 | 1 |
| Sugars | G | 0 | 0 |
| MINERALS | |||
| Calcium | Mg | 23.00 | 44.85 |
| Iron | Mg | 3.66 | 7.14 |
| Sodium | Mg | 0 | 0 |
| VITAMINS | |||
| Vitamin C, ascorbic acid | Mg | 0 | 0 |
| Vitamin A, RAE | ^g | 0 | 0 |
| LIPIDS | |||
| Cholesterol | Mg | 0 | 0 |
Source: Vedicaorganics.com
Dishes made from hand pound rice
Hand-pounded rice is a solid healthy dinner for our wellbeing. So, you can have a platter of delicious goodness on your table such as:
| With dal rice and sabji |
| Rice onion mushroom pilaf |
| As an accompaniment with fish curry |
| Mutton Khichda |
| Chinese rice dishes |
| Rice salad |
| Aromatic savoury rice dishes |
| Murmure |
Cooking time and method of hand pounded rice
| Hand Pounded Rice | PRESSURE COOKING |
| Quantity | 1 cup |
| Water | 3 cups |
| Wash the rice | 2-3 times |
| A ratio of rice and water | 1:3 |
| Pressure release | After 2 whistles |
| Result | Perfectly cooked rice |
Make the slow shift to hand pounded rice and see the positive difference in your health.
Click here to know about Dudheshwar the milky white short grain rice.
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