Gooseberry Rice |Nellikai Sadam : Healthy Lunchbox Idea

10 min cook time
10 min prep time
Main Dish
Preperation Time:
10 mins
Cooking Time:
10 mins


Ingredients for the rice

1/4 cup + 2 tablespoons Gooseberry finely chopped ( adjust according to your taste)

2 cups Cooked rice (any rice like sona masoori or jeera rice etc)

A generous pinch of turmeric powder

1 tablespoon + 1 teaspoon of oil, for mixing with rice (sesame seed oil preferable)

Ingredients for seasoning

3/4 teaspoon Mustard

1 1/2 teaspoon Urad dal

1 teaspoon Bengal gram/kadali paruppu

2 Red chillies

1 Green chillies, slit legthwise

1/2 inch piece of ginger, finely  chopped

A generous pinch of Hing

A few Curry leaves


  • Wash, deseed and chop gooseberry into fine pieces.
  • Cook rice and separate and fluff rice after it is cooked. Do not overcook the rice. Add 1 teaspoon of oil (preferably sesame seed oil) and spread it on a plate to cool.
  • Heat 1 tablespoon of oil and add mustard seeds into it. When it splutters, add channa dal (bengal gram), urad dal, red chillies and hing.
  • Sauté until dal turns golden brown. Add green chili, ginger, curry leaves, turmeric powder and continue to sauté for a few more seconds.
  • Now add finely chopped gooseberry, enough salt and cook until soft.
  • Once the gooseberry is cooked, add the cooked rice and mix gently. Switch off the flame. Check for salt.
  • Gooseberry Rice or Nellikkai Sadam is ready.
  • Serve with pappads or appalams. It makes the perfect lunch box recipe.
  • Include gooseberry in your meals and enjoy its health benefits.


You can add fried cashew or peanuts if desired.

The Gooseberry or the Amla/Nellikkai  is a berry which is the most potent natural source of Vitamin C. It is said that one small gooseberry contains as much Vitamin C as two oranges. It has strong anti-oxidant properties and is proven to have amazing health benefits.

 healthy lunch box ideas for kids | Health Gooseberry rice recipe - ZenParent

Some of the benefits of gooseberry include: 

  • Low in sugar
  • High fibre content
  • Enhances food absorption
  • Aids better digestion
  • Helps assimilate minerals like iron
  • Helps in improving overall immunity
  • Helps boost protein metabolism         
  • Helps strengthen the liver and gets rid of toxins thus helping in purifying and cleaning the blood
  • Nourishes hair roots
  • Helps lower cholesterol
  • Enhances vision
  • Strengthens lungs and respiratory system
  • It also strengthens the body’s central nervous system
  • It also helps in curing constipation by acting as a gentle laxative
Nutrition Facts
Serving Size 1 Serving
Per Serving% Daily Value*
Calories 33
Calories from Fat 7
Total Fat 0.8g1%
Saturated Fat 0.1g1%
Cholesterol 0mg0%
Sodium 1mg0%
Potassium 74mg2%
Carbohydrates 4.5g2%
Dietary Fiber 2.2g9%
Sugars 0.3g
Protein 2.2g
Vitamin A 0% · Vitamin C 1%
Calcium 2% · Iron 4%