Kandyan Rice and Curry
Rice & Curry • Sri Lanka
ගැන Kandyan Rice and Curry
Hill country rice and curry — often with beef or game meat, earthy forest vegetables.
How to Make Kandyan Rice and Curry (Traditional & Healthy Version)
Kandyan Rice and Curry is a celebrated staple from Sri Lanka’s picturesque hill-country. This iconic dish brings together aromatic steamed rice and a selection of vibrant local curries—typically including lean chicken, fresh vegetables, and lentils—each spiced with classic Kandyan blends. Originating in the central highlands, this meal reflects the region’s bounty, with unique spices and ingredients sourced from lush, fertile valleys. The taste of Kandyan Rice and Curry is a harmonious balance of warmth, subtle heat, and fragrant coconut undertones, making it both comforting and exciting for the palate. Traditionally served for lunch or as a hearty breakfast, this meal is central to gatherings and daily life in the hill country, symbolizing togetherness and hospitality. Its health-conscious preparation—using minimal oil, lean proteins, and an abundance of vegetables—makes it a perfect choice for those seeking authentic Sri Lankan cuisine without compromising on nutrition.
Ingredients(for 1 generous Sri Lankan lunch plate)
- 1 cup Red rice (Kekulu or Samba) (washed and drained)
- 200g Skinless chicken breast (cut into cubes)
- 1/2 cup Coconut milk (light) (fresh or canned)
- 1 medium Carrot (diced)
- 1/2 cup Green beans (chopped)
- 1/4 cup Red lentils (masoor dal) (rinsed)
- 1 small Onion (finely sliced)
- 2 Garlic cloves (minced)
- 1 sprig Curry leaves (fresh preferred)
- 1/2 tsp Mustard seeds
- 1/2 tsp Turmeric powder
- 1 tsp Sri Lankan curry powder (roasted)
- 1/4 tsp Black pepper (freshly ground)
- to taste Salt
- 1 tbsp Coconut oil (or sunflower oil)
Instructions
- 1
Rinse and cook the red rice in plenty of water until fluffy and tender, about 15-20 minutes. Drain any excess water.
20 minutes
Use red rice for authentic flavor and added fiber.
- 2
Heat half the coconut oil in a pan. Add mustard seeds. When they pop, add curry leaves, onion, and garlic. Sauté until golden.
3 minutes
Keep heat medium to avoid burning the aromatics.
- 3
Add chicken pieces, turmeric, curry powder, and black pepper. Stir-fry until the chicken is sealed and lightly browned.
4 minutes
Cut chicken evenly for quick, uniform cooking.
- 4
Pour in coconut milk and a little water. Simmer covered until chicken is cooked through, about 7 minutes. Add salt to taste.
7 minutes
Simmer gently to keep chicken tender.
Why This Dish is Healthy
This Sri Lankan hill-country classic is prepared with minimal oil, a variety of colorful vegetables, and lean proteins to support a healthy diet. Red rice delivers slow-release energy and is higher in fiber and micronutrients compared to white rice. The dish is rich in vitamins A, C, and B-complex, while lentils add plant-based protein and important minerals. Ideal for balanced nutrition and calorie-conscious eating.
Kandyan Rice and Curry boasts a balance of lean protein from chicken, complex carbs from red rice, and ample fiber and vitamins from fresh vegetables and lentils. The use of coconut milk supplies beneficial medium-chain triglycerides, while turmeric and curry leaves add antioxidants and anti-inflammatory properties. This meal is low in saturated fat and free from unnecessary additives, making it a wholesome, nutrient-dense choice.
Pro Tips
- 💡Rinse rice thoroughly to remove excess starch and improve texture.
- 💡Use freshly ground Sri Lankan curry powder for the most authentic flavor.
- 💡Prepare curries ahead of time to allow flavors to develop and intensify.
Storage & Serving
Store leftover curries and rice separately in airtight containers in the refrigerator for up to 2 days. Reheat gently, adding a little water if needed to restore moisture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 195.0 kcal |
| Protein | 7.4 g |
| Carbohydrates | 27.0 g |
| Total Fat | 6.4 g |
| Fiber | 2.4 g |
