Shared by Professional Food Technologist Avanthika Nagalakshmi for Nutreat
In an age of protein bars, packaged snacks, and ultra-processed foods, there are rare traditional recipes that quietly outperform modern nutrition — not with marketing, but with pure food science.
One such forgotten gem is Porulvilanga Urundai, a timeless village snack that once nourished generations but has now nearly disappeared from our kitchens. As Nutreat celebrates its 50th Handcrafted Food Story, Professional Food Technologist Avanthika Nagalakshmi brings this lost recipe back with its cultural meaning, nutritional power, and science-backed processes.
And trust us — this is not just a sweet.
It is ancestral biochemistry wrapped in a tiny ball.
What Is Porulvilanga Urundai? (Traditional Tamil Nadu Energy Ball)
Porulvilanga Urundai — is a traditional South Indian energy ball made from:
✔ Parboiled rice
✔ Roasted moong dal
✔ Peanuts
✔ Roasted gram
✔ Black sesame seeds
✔ Jaggery
✔ Ghee and spices
It was designed as a long-lasting, travel-friendly, nutrient-dense food for children and adults, farmers, travelers, and anyone who needed strength for long hours.
Its hard texture was intentional — making it a slow-release energy snack much like modern granola bars… but cleaner, smarter, and chemical-free.
The Lost Food Science Behind Porulvilanga Urundai (Why This Snack Is Genius)
Avanthika highlights that this recipe is a “traditional formulation engineered through observation, science, and sustainability.”
Here’s the incredible biochemistry:
Parboiled Rice → Resistant Starch + Gut Health
When rice is parboiled, its structure changes, forming resistant starch, which:
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improves digestion
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supports the gut microbiome
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offers slow, steady energy
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keeps you full for hours
Modern research shows parboiling increases resistant starch by 35–50%.
Moong Dal → High-Quality Protein Made Gut-Friendly
Dry roasting moong dal:
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increases digestibility
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enhances protein bioavailability
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reduces antinutrients
It becomes an excellent light protein source for kids.
Peanuts → Healthy Fats + Protein Synergy
Peanuts provide:
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plant-based protein
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satiety
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brain-supporting fats
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stable blood sugar
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natural crunch
This makes Porulvilanga a perfect after-school or travel snack.
Black Sesame Seeds → Calcium Richer Than Milk
One tablespoon offers:
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high calcium content
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iron
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healthy lignans
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strong bones & hair support
Ancient foods used sesame seeds as natural bone supplements.
Pottukadalai → Instant Energy Without Sugar Spikes
Roasted gram provides:
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soluble fiber
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light protein
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digestive ease
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immediate energy
This keeps the snack balanced.
Jaggery Syrup → Natural Binding + Mineral Richness
The soft-ball stage is scientifically important:
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too early → mixture won’t bind
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too late → balls become rock-hard
It also contributes:
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iron
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trace minerals
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gentle sweetness
And unlike white sugar, jaggery adds nutritional value.
Spices → Microbiome and Shelf-Life Enhancers
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Cardamom → digestive support
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Dry ginger → improves nutrient absorption; reduces gas
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Salt → flavour balancer + natural preservative
This combination gives the snack a natural 3-month shelf life — no chemicals needed!
Traditional Recipe (As Shared by Avanthika)
Ingredients
1 cup Parboiled rice
½ cup Moong dal
1 cup Peanuts
3 tbsp Roasted gram/Pottu Kadalai
2 tbsp Black Sesame seeds
½ tsp Cardamom Powder
½ tsp Dry ginger/Sukku Powder
A pinch of salt
For Jaggery Syrup:
1 cup Jaggery
¼ cup Water
1 tbsp Ghee
Method
- Heat a kadai over low flame and dry roast the moong dal until it turns golden brown. Transfer the roasted dal to a plate and let it cool.
- In the same kadai, dry roast parboiled rice until slightly browned. Allow it to cool completely.
- Grind the cooled moong dal and parboiled rice into a coarse powder using a blender. Set aside ¼ th of this powder for coating the balls later.
- Dry roast the peanuts until the skin separates. Remove the skin and set the peanuts aside.
- Dry roast black sesame seeds until they start crackling. Similarly, dry roast roasted gram until it turns light brown.
- Combine the roasted peanuts, black sesame seeds, and roasted gram with the ground powder. Add salt, cardamom powder, and dry ginger powder to the mixture.
- In a pan, mix jaggery, water and ghee. Boil until the mixture reaches a soft ball consistency.
- Pour the jaggery syrup into the ground powder mixture and mix well.
- Shape the mixture into firm balls and roll them in the reserved dal-rice powder to coat.
Why This Snack Deserves a Comeback
Porulvilanga Urundai is:
✔ A clean-label snack
✔ A no-preservative energy ball
✔ High-protein and fiber-rich
✔ Suitable for kids and adults
✔ Shelf-stable for 3 months
✔ A perfect alternative to packaged bars
✔ A heritage food with scientific benefits
This is one of the best examples of how Indian culinary traditions created functional foods long before modern nutrition science existed.
A Tribute to Forgotten Wisdom
Nutreat proudly features this recipe as part of its 50th Handcrafted Food Story Series, honoring foods that deserve space in modern kitchens.
A heartfelt thank you to Professional Food Technologist Avanthika Nagalakshmi, whose knowledge helped preserve this recipe with authenticity and scientific clarity.
These foods are not just recipes —
they are cultural signatures, nutritional blueprints, and time-tested formulations.
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