Kedgeree: traditional Indian preparation

We are going to teach you how to prepare an elaboration of Hindu origin that is excellent from an organoleptic and also nutritional point of view.

Last update: January 11, 2022

The kedgeree It is a typical dish of India that it is made from rice and fish, and that it has several seasonings that give it a special flavor. It is considered a very nutritious preparation, so it can be included in the context of a balanced and varied diet.

In addition, it is exceptional from an organoleptic point of view. Thus, We are going to show you step by step everything you have to do to achieve an excellent result and leave your guests with their mouths open.

Before we begin, it is important to note that fish must be one of the main sources of protein in the diet. This product provides nutrients of high biological value and quality fatty acids. A regular intake of it contributes to the maintenance of good health over time.

Ingredients of the «kedgeree»

To prepare a delicious kedgeree the following ingredients will be required:

  • 200 grams of basmati rice.
  • 3 cans of natural tuna.
  • 2 boiled eggs.
  • 1 onion.
  • 1 teaspoon of turmeric.
  • One teaspoon of curry.
  • Extra virgin olive oil.
  • Chopped parsley.
  • 1 tablespoon butter.
  • Salt.

This recipe could also be made with jasmine rice instead of basmati. Of course, it will always be necessary to opt for an aromatic variety so that the final result is optimal. Also, it is recommended that the grain be long.

Rice is the main ingredient in this typical Indian dish.

Step by Step

  1. Heat a jet of extra virgin olive oil in a frying pan and sauté the finely chopped onion for at least 10 minutes. The goal is to make it transparent.
  2. Boil water in a pot with salt.
  3. Once the onion is ready, add the curry and turmeric, stirring for a couple more minutes.
  4. After this point, add the rice, ensuring that it integrates well with the oil and spices. It will only be necessary to fry for a minute and then remove it from the heat.
  5. The spiced rice has to be taken from the pan to the pot. Cook for 10 minutes, checking every bit so that it does not stay dry before the stipulated process ends.
  6. To end, Turn off the heat in the pot and add the butter. Stir well until completely melted.
  7. Place the rice in a bowl and cover with the tuna and the boiled egg, the latter cut into wedges.
  8. Sprinkle chopped parsley on top.
  9. It only remains to serve and enjoy.

Benefits of the «kedgeree»

The kedgeree It is a dish that can generate several health benefits, as long as it is ensured that there are no deficits of essential nutrients. Otherwise, the efficiency of the physiological processes in the internal environment could be put at risk.

Prevents problems in muscle mass

Proteins are essential nutrients to ensure that muscle mass remains functional over time. Thus, evidenced by an investigation published in the journal Nutrition Research. Yes indeed, It will be necessary to combine an adequate supply of these elements with the practice of physical exercise on a regular basis.

According to the most recent nutrition guidelines, it is important to ensure a consumption of at least 0.8 grams of protein per kilogram of weight per day in sedentary people. In athletes, the requirements would be easily doubled. Furthermore, at least half of these proteins must be of animal origin.

Protein is an essential nutrient that should be consumed on a daily basis.

Helps reduce the incidence of cardiovascular diseases

Tuna is a source of omega 3 series fatty acids. These elements reduce the risk of developing pathologies that affect the heart, according to a study published in the journal Journal of Atherosclerosis and Thrombosis. These unsaturated lipids manage to modulate inflammatory mechanisms, which improves cardiovascular function.

Get to fight aging

ORno of the main ingredients of the kedgeree it’s the curry. This has antioxidant compounds inside. These substances neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues. The result is a delay in aging, as the most recent evidence affirms.

Preparing “kedgeree” at home in a simple way

If you follow the steps we have given you, you can elaborate kedgeree at home in a very simple way and with a result with excellent organoleptic and nutritional properties.

This dish can be included in the regular diet, as it is prepared with fresh, high-quality ingredients. It does not have in its interior trans fats, additives or simple sugars that can endanger the functioning of human physiology.

Now, if the objective is to preserve a good state of health over time, it will not only be enough to take care of the diet. Also, it will be necessary to promote other good habits. Among them, the regular practice of physical exercise stands out. It is advisable to practice strength work. Likewise, it will be optimal to rest at least 7 or 8 hours of quality each night to improve recovery processes.

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