An unsung, healthful, Goan Good Friday tradition

When you think about Goa, apart from tourism, one of the things that comes to mind is the rich, flavourful mouth-watering, irresistible cuisine of the State.

So, it might come as a surprise that a vital part of the Goan diet is a dish that’s flavourless, devoid of spices, and is essentially, nothing to crow about.

Pez, also known as canji, is a traditional Goan rice gruel that plays a significant role in the dietary practices of Goans, particularly during religious observances such as Good Friday.

This simple, yet nutritious, dish is made using , water and salt, and offers several health benefits.

The high water content in pez helps in maintaining hydration levels, while the carbohydrates provide energy.

EASY TO DIGEST

Pez is easy on the stomach, making it an ideal food for those who are fasting or recovering from illness. Its bland nature helps soothe the digestive system.

HYDRATION AND ENERGY

The high water content in pez helps in maintaining hydration levels, while the carbohydrates provide energy.

RICH IN NUTRIENTS

Although pez itself is bland and low in calories, when consumed with accompaniments like dry pickle (para) it becomes a more balanced meal.

It contains vitamins particularly if made with Goan ukde rice which is parboiled and is more nutritious compared to polished white rice. Parboiling helps retain more nutrients, like vitamins B, and is also a good source of fibre.

BEST TIME TO CONSUME

Pez is traditionally consumed as a light meal during fasting days, such as Good Friday. It is also enjoyed as dinner. For those observing a fast, consuming pez in the afternoon can help sustain energy levels throughout the day.

BETTER TOGETHER: In Goa, 'pez' is eaten with local accompaniments such as 'chepnichi torra' (raw mango water pickle), 'korom' (slices raw mango), lime or mango pickle etc.

HOW TO COOK PEZ

Here's a simple recipe to prepare the traditional Goan pez:

INGREDIENTS

• 2 cups Goa rice (ukde tandul)

• 1½ litres water (or as needed)

• Salt to taste

METHOD

• Pick, wash and soak: Pick and wash the rice thoroughly, then soak it in water with salt for about half an hour.

• Boil and simmer: Bring the contents to a rolling boil, then reduce the heat to low and cover the pot.

• Cook until tender: Cook until the rice is tender. If the pez becomes too thick, add hot water to achieve the desired consistency.

• Serve hot in clay bowls or any container or bowl of choice.

CULINARY ACCOMPANIMENTS

On Good Friday, is the meal of choice and is relished with local accompaniments such as chepnichi torra (raw mango water pickle), korom (slices raw ), lime or mango pickle etc.

When eaten on any other day, it also pairs well with dry fish pickle (para), kalchi kodi (yesterday’s thickened curry), mol (fish/prawn pickle) and other pickles.

Its easy digestibility and energy-boosting properties make it an ideal choice for those observing a fast or when a light meal is needed.

Paired with a selection of local accompaniments, pez transforms into a wholesome meal that honours tradition while meeting dietary needs. 

Pez is more than just a comforting meal — it's a nutritious and culturally significant dish in Goa, especially important on Good Friday. Its easy digestibility and energy-boosting properties make it an ideal choice for those observing a fast or when a light meal is needed.

(Nina Figueiredo is a Clinical Dietician with over 15 years of experience in the field. Currently, she works as an Independent Consultant and is also associated with Loop Health, Pune).