Fermented rice: The new celeb-endorsed superfood

Kanji appears to be the latest culinary offering to gain traction online after a few celebrities spoke about it. However, this probiotic-rich staple has been a cornerstone of numerous communities for ages. Known by various names like kanji in Tamil Nadu, pazham kanji in Kerala, tangalanna in Karnataka, chaddannam in Andhra Pradesh, panta bhat in West Bengal and pakhala in Odisha, it’s simply cooked rice that has been fermented overnight.

WHAT’S WITH KANJI ’S SUDDEN POPULARITY?
Kanji’s recent popularity boom is largely due to celebrity buzz. A viral video featuring Neetu Kapoor and Athiya Shetty discussing and sharing a kanji recipe significantly piqued public interest. R Madhavan also identified kanji as his “most favourite breakfast” during a recent interview.

WAYS TO PREPARE IT

• Keep it simple by mixing your fermented rice with curd and chopped onions
• For extra spice and taste, temper it with mustard seeds, dried red chillies and curry leaves
• You can also pair it with mashed potatoes
• It can also be enjoyed as a sweet dish. Just add your favourite sweetener and milk for a unique dessert or breakfast
• To make your meal feel more complete, consider adding a protein-rich side dish like a piece of fish or a boiled eggs

WHAT MAKES IT A SUPERFOOD?

• Fermentation increases the presence of good bacteria, which helps in digestion and improves gut health
• Its cooling effects help regulate body temperature
• It is low in calories and high in fibre, which makes you feel fuller and helps in weight management
• Suitable for people with sensitive stomachs or digestive issues

- Inputs by Deepti Lokeshappa, nutritionist

PEOPLE HAVE CONSUMED FERMENTED RICE FOR AGES
Shedding light on the long history of fermented rice, dietician and weight management expert Dr Pratayaksh Bhardwaj says, “The consumption of fermented rice has been there in the Asian sub-continent for ages in various forms. While Indians pair fermented rice with curd and tadka, Koreans make a beverage out of it called soju.” Talking about how fermented rice consumption came into existence, he shared, “Earlier, there were less means to cook and eat rice, hence people started soaking the rice and consuming it the next day, as that was an easy process and made rice softer.” “Kanji is something which has been there in several households for ages, and people used to think of it as a poor man’s food. But with social media and celebs endorsing it, kanji has gone viral, and people are trying it out,” says nutritionist Deepti Lokeshappa.

MAKE FERMENTED KANJI AT HOME

•  Take a bowl of cooked rice and soak it overnight in water
•  Add curd, chopped green chillies, onions and salt as per taste
•  Finish with an optional tempering. It could include mustard seeds, dried red chillies, and curry leaves