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- “They had..in the afternoon and with veggies and sambar in the evening”: R Madhavan reveals his grandparents’ staple food they ate till the age of 82; 6 South Indian ways to include it in your diet
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“They had..in the afternoon and with veggies and sambar in the evening”: R Madhavan reveals his grandparents’ staple food they ate till the age of 82; 6 South Indian ways to include it in your diet
ETimes.in / Updated: Jul 26, 2026, 20:22 IST
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What makes this Indian staple a must-have
National Award-winning actor R Madhavan has often talked about his simple and easy-to-digest diet. From his gut-friendly Kanji breakfast to protein– and fiber-rich pongal dish, his daily diet has always been a balanced proportion of carbs, proteins, and healthy fats. The secret to the actor’s diet is the lifestyle of his grandparents he grew up seeing. In a 2024 interview with YouTube channel 100 Year Life Project by ACKO, the actor recalled his grandparents’ daily diet. He said, “They had idli, sambar, rasam and pongal in the morning, they had rice in the afternoon, rice with sabzi in the evening and fiber in the sambar. All the known proteins and supplements you are talking about were not a part of their diet, and still they lived a healthy life with these basic foods.”
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What makes rice a healthy staple
It is a staple food that has been part of a balanced diet for generations. It is proven to be a rich source of carbohydrates, which helps boost energy and is naturally gluten-free, making it a suitable option for people with celiac disease or gluten sensitivity. It is also proven to pair well with protein-rich foods such as lentils, beans, eggs, fish, and lean meats, helping create balanced meals that provide a mix of carbohydrates, protein, and essential nutrients. Also, when eaten in right proportion with vegetables and healthy protein sources, rice can contribute to sustained energy, overall nutrition, and a well-rounded diet. Take a look at some of the popular ways of enjoying rice the South Indian way.
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Coconut Rice
This is a bowl of comfort, where freshly grated coconut is tossed with rice and seasoned with a tadka of curry leaves, mustard seeds, and cashews. It is best enjoyed with tomato chutney
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Tomato Rice
Tangy, colorful, and with the right kick, this dish is loaded with tomatoes, onions, garlic, and aromatic spices like cinnamon and cloves. If you like, sprinkle coriander leaves for color contrast, and it’s ready
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Tamarind Rice
Also known as Puliyodarai, the hero of the dish is tamarind paste, which is cooked along with rice and seasoned with roasted peanuts, sesame seeds, curry leaves, and aromatic spices. It is best enjoyed with a side of tadka chaach
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Vegetable Bisi Bele Bath
High in fiber and protein, this rice dish from Karnataka is a comforting one-pot meal that combines rice, lentils, seasonal vegetables, and the tanginess of tamarind, making for a comforting dinner
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Vangibath
Vangibath is a flavorful South Indian rice dish where baby brinjals are tossed with a special spice blend called “Vangibath powder” and then combined with cooked rice, offering a seamless blend of tangy, spicy, and slightly smoky flavor in a single bowl
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Curd rice
Pristine white, topped with pomegranate pearls and fried curry leaves, this dish is more like a bowl of comfort that requires very minimal cooking. All you need to do is combine leftover rice, curd, and a tadka of mustard seeds, curry leaves, and peanuts, then garnish with pomegranate seeds. Enjoy!
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