The hEALTHY Summer Foods.



As the sun starts to blaze and the temperatures soar, finding ways to stay cool and hydrated is essential. And what better way to beat the heat than with refreshing, traditional South Indian dishes that not only tantalize your taste buds but also offer numerous health benefits?

In this blog post, we’ll delve into the world of Fenugreek Kanji, Curd Rice, and Urudu Dal Kanji—three culinary delights perfect for the scorching summer months.


Fenugreek Kanji

Uluva Kanji

Fenugreek Kanji, also known as Vendhaya Kanji in Tamil, is a traditional South Indian drink renowned for its cooling properties and health benefits, making it an ideal choice for beating the summer heat. This refreshing beverage is made from fenugreek seeds, which are packed with antioxidants, fibre, and essential nutrients.

Fenugreek Kanji not only helps in hydrating the body but also aids in digestion and provides relief from acidity and bloating.

With its unique blend of flavours and medicinal properties, Fenugreek Kanji is a must-try for anyone looking to stay cool and healthy during the scorching summer months.



2 tablespoons fenugreek seeds

4 cups water

1 tablespoon jaggery or sugar (optional)

 A pinch of salt

How to Prepare:

  1. Rinse the fenugreek seeds thoroughly under running water.
  2. In a saucepan, heat the water until it reaches boiling point.
  3. Add the rinsed fenugreek seeds to the boiling water.
  4. Reduce the heat to low and simmer the mixture for about 10-15 minutes until the water reduces slightly and the fenugreek seeds soften.
  5. Take the saucepan off the stove and let the blend cool down until it reaches room temperature.
  6. Once cooled, strain the fenugreek water into a jug or pitcher.
  7. Add jaggery or sugar (if using) and a pinch of salt to the fenugreek water, and stir until dissolved.
  8. Refrigerate the Fenugreek Kanji for at least an hour before serving.
  9. Serve chilled and enjoy the refreshing taste and health benefits of Fenugreek Kanji!

Health benefits of Fenugreek Kanji:

Regulates blood sugar levels:

Fenugreek seeds contain soluble fibre and compounds that may help improve insulin sensitivity, making it beneficial for individuals with diabetes or those at risk of developing diabetes.

Aids digestion:

Fenugreek seeds are rich in fibre, which promotes healthy digestion by preventing constipation and supporting regular bowel movements. Additionally, fenugreek’s natural compounds may help alleviate symptoms of indigestion and heartburn.

Cooling properties:

Fenugreek seeds are believed to have cooling properties, making Fenugreek Kanji an ideal beverage for staying hydrated and regulating body temperature during hot summer months.

Curd Rice:

Curd Rice Recipe With Mint Flavour

Curd Rice, also known as Thayir Sadam in Tamil, is a classic South Indian dish that is both comforting and cooling, making it perfect for hot summer days. This simple yet flavorful dish consists of cooked rice mixed with yogurt (curd) and seasoned with spices like mustard seeds, curry leaves, and green chilies. Curd Rice not only helps in maintaining hydration but also aids in digestion and soothes the stomach. With its creamy texture and tangy taste, Curd Rice is a delicious way to beat the summer heat while indulging in a nutritious meal.



1 cup cooked rice

 1 cup plain yogurt (curd)

 1 tablespoon oil or ghee

 1 teaspoon mustard seeds

 1 teaspoon split black gram (urad dal)

 1 teaspoon chopped ginger

 1-2 green chillies, finely chopped

 A few curry leaves

 Salt to taste

 Fresh coriander leaves for garnish (optional)

Preparation Method

  1. In a mixing bowl, mash the cooked rice using the back of a spoon or a potato masher.
  2. Add plain yogurt (curd) to the mashed rice and mix well until smooth and creamy. Adjust the quantity of yogurt according to your preference for consistency.
  3. Heat oil or ghee in a small pan or tadka pan over medium heat.
  4. Incorporate mustard seeds and allow them to burst and sizzle.
  5. Add split black gram (urad dal) and sauté until golden brown.
  6. Add chopped ginger, green chilies, and curry leaves, and sauté for a minute.
  7. Pour the tempering over the curd rice mixture and mix well.
  8. Season with salt to taste and garnish with fresh coriander leaves, if desired.
  9. Serve Curd Rice at room temperature or chilled, along with pickle or papad for a satisfying summer meal!

Health benefits of Curd Rice:

Rich in probiotics:

Yogurt, the main ingredient in Curd Rice, is a natural source of probiotics, which are beneficial bacteria that promote a healthy balance of gut flora.

Consuming probiotics may help improve digestion, boost immune function, and reduce inflammation in the gut.

Soothing for the stomach:

Curd Rice is easy to digest and gentle on the stomach, making it an excellent choice for individuals with digestive issues or those recovering from illnesses.

The combination of rice and yogurt provides a comforting meal that can help alleviate gastrointestinal discomfort.


Curd Rice is a good source of calcium, protein, and essential vitamins like B12 and riboflavin, contributing to overall bone health, muscle function, and energy metabolism.

Black gram Dal Kanji:

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Black Gram Dal Kanji, also known as Karuppu Ulundhu Kanji in Tamil, is a nutritious and filling porridge made from black gram dal (urad dal) and rice. This traditional South Indian dish is highly regarded for its cooling properties and high protein content, making it an ideal choice for summer. Black Gram Dal Kanji is not only hydrating but also aids in digestion, promotes muscle strength, and provides a sense of satiety. With its creamy texture and earthy flavors, Black Gram Dal Kanji is a wholesome and comforting meal option for staying energized and refreshed during the hot summer months.



1/2 cup black gram dal (whole or split)

 1/2 cup raw rice

 4 cups water

 Salt to taste

 Fresh coriander leaves for garnish (optional)

Preparation Method:

  1. Rinse the black gram dal and raw rice together under running water until the water runs clear.
  2. In a pressure cooker or a large saucepan, combine the rinsed black gram dal, raw rice, and water.
  3. Cook the mixture over medium heat until it comes to a boil.
  4. If using a pressure cooker, close the lid and cook for about 3-4 whistles or until the dal and rice are soft and well-cooked. If using a saucepan, cover with a lid and simmer for about 30-40 minutes until the dal and rice are soft and mushy, stirring occasionally.
  5. Once cooked, mash the dal and rice mixture with the back of a spoon or a potato masher to achieve a smooth consistency.
  6. Add salt to taste and mix well.
  7. If the kanji is too thick, you can adjust the consistency by adding more water and simmering for a few more minutes.
  8. Serve Black Gram Dal Kanji hot, garnished with fresh coriander leaves, if desired. Enjoy the nutritious goodness and cooling effects of this comforting summer porridge!

Health benefits of Black Gram Dal Kanji:

High protein content:

Black gram dal is rich in protein, making Black Gram Dal Kanji a nutritious option for vegetarians and vegans to meet their daily protein needs. Protein plays a crucial role in repairing and building muscles, while also bolstering a robust immune system.

Rich in fiber:

Both black gram dal and rice are good sources of dietary fiber, which promotes satiety, aids in digestion, and helps regulate blood sugar levels. A diet high in fiber can also lower cholesterol levels and reduce the risk of heart disease.

Cooling effect:

Black gram dal is believed to have cooling properties, which can help reduce body heat and prevent heat-related ailments during the summer season. Consuming Black Gram Dal Kanji may help keep the body cool and hydrated in hot weather.


In summary, Fenugreek Kanji, Curd Rice, and Black Gram Dal Kanji offer a range of health benefits, including improved digestion, regulation of blood sugar levels, enhanced gut health, and a cooling effect on the body.

Incorporating these traditional South Indian dishes into your diet can not only delight your taste buds but also support your overall health and well-being, especially during the summer months.

These traditional South Indian dishes – Fenugreek Kanji, Curd Rice, and Black Gram Dal Kanji – are not only delicious but also offer numerous health benefits, making them perfect choices for staying cool and nourished during the summer season. Enjoy these refreshing and nutritious recipes to beat the heat and elevate your culinary experience!