A hearty porridge from Tamil Nadu can help you beat the heat, reduce blood sugar

The Indian summer can be brutal and unforgiving. The heat is sweltering, the humidity is overwhelming. However, each state in India has developed a summer drink, beverage or dish to beat the heat. Made with seasonal fruits or whole grains, these drinks are a better, healthier option than soft drinks which are high in calories. One such iconic dish is kambankoozh from Tamil Nadu.

Made of pearl millet, this porridge is one of the top comfort foods for Tamil people during the summer.

Speaking to The Hindu, Chennai-based food historian and researcher M. Seethalakshmi explained the deep cultural significance of kambankoozh in Tamil households, describing it as a dish that reflects the region's traditional eating habits and climate.


She noted that the everyday meals of earlier generations largely consisted of light, water-rich foods. Their diet featured neer aagaram, a thin, diluted rice preparation, while the vegetables they commonly consumed were naturally high in moisture. According to her, many people would begin their day by drinking neechu thanni—the starchy liquid left behind after cooked rice had been soaked overnight—which was regarded as a refreshing and nourishing morning drink.

Seethalakshmi further explained that koozh is served only after it has undergone fermentation, giving it its distinctive flavour and thin consistency. In contrast, kanji is prepared and consumed fresh while still hot. She also pointed out that kanji is more closely associated with Kerala, where it is traditionally enjoyed during the rainy season and the colder months of the year.

As per the Hindu report, many Tamil people choose to pair kambankoozh with a dish of dry fish, brinjal or field beans, or consume it plain with fresh curd. Sometimes, ragi and rice are also added to the porridge.

As per a Web MD article here are the following benefits of kambu or bajra:

• It is high in fibre so great for those with digestion or gut issues. It takes the body a longer time to digest fibre in whole grains This slower digestion allows glucose to be released gradually into the bloodstream, preventing sudden spikes in blood sugar levels after a meal. By promoting a steadier rise in blood sugar, bajra also supports more efficient insulin function, helping the body regulate glucose more effectively and maintain better overall blood sugar control.
• It has multiple nutrients such as manganese, magnesium, thiamine, riboflavin, niacin, vitamin B6 etc.

Ingredients for Kamban Koozh

• Pearl millet (kambu/bajra): You can use either whole pearl millet grains or the broken variety, depending on your preference.
• Water: Regular potable water is sufficient for cooking the millet.
• Buttermilk: Choose either thick or diluted buttermilk based on the consistency you prefer.
• Salt: Add according to your taste.

Preparation Method

Start by washing the pearl millet thoroughly under running water to remove any impurities. Transfer it to a pressure cooker, pour in the required quantity of water, and cook over a low-to-medium flame until it reaches about three to four whistles, allowing the grains to become soft and fully cooked.

After the pressure has naturally released, open the cooker and place it back on the stove. Continue cooking over a gentle flame while stirring continuously until the mixture thickens enough to hold its shape. Remove it from the heat and allow it to cool slightly until it is comfortable to handle.

Once cooled, divide the thick mixture into medium-sized balls. Place these millet balls in a bowl and pour enough water to completely submerge them. Leave them to soak for at least an hour. For a more traditional fermented flavour, they can also be refrigerated and left to rest overnight.

When ready to serve, break apart the soaked millet balls and mix them thoroughly until the mixture becomes smooth and free of lumps. Stir in the buttermilk, season with salt to taste, and mix well until everything is evenly combined.

Kamban Koozh is traditionally enjoyed chilled and is commonly accompanied by raw onions, crispy vadams, or a spicy pickle of your choice for a wholesome and refreshing meal.