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Mixed Vegetable Tamarind Rice

VIEWS 2037

Energy (kcal) - 145

Protein (g) - 5

Carbohydrate (g) - 20

Fat (g) - 3

Khyati's Health-O-Meter Says:

Tamarind rice is a famous dish of south india, making this dish with brown rice instead of white rice which has the germ layer intact, which is a very good source of B vitamins and fiber. It has shown to have a tremendously positive effect on lowering cholesterol, blood sugar, and weight. Brown rice with daal makes this dish a perfect cereal pulse combination. By adding vegetables not only it looks colorful but also, is the complete nutrients and antioxidants which keep your body energetic.

INGREDIENTS:

  • Carrots, cauliflower, green peas, French beans finely chopped and  boiled -  1 cup
  • Brown Rice raw - 20 g
  • Oil - ½ tsp
  • Asafoetida - a pinch
  • Mustard seeds  - ½  tsp
  • Split black gram skinless (dhuli urad dal)  - 1 tsp
  • Split Bengal gram (chana dal)  - 1 tsp
  • Whole dry red chillies - 3
  • Curry leaves - 5 - 6
  • Roasted peanuts - 1 tsp
  • Turmeric powder - ¼ tsp
  • Tamarind pulp - 2 tsp
  • Ginger chopped -  ½ tsp
  • Sesame seeds ( til) - 1 tsp
  • Salt as per taste
  • Water - 2 cups

DIRECTIONS:
Step 1 Boil 2 cups of water in a deep pan. Add soaked rice, salt and cook till the rice is just done. Drain excess water and set rice aside. Step 2 Heat oil and add asafoetida, mustard seeds, dhuli urad dal, and chana dal. When the seeds crackle, add two whule red chillies, curry leaves, peanuts and saute for a minute. Step 3 Add boiled carrots, cauliflower, peas, and French beans. Toss and saute for two minutes. Add turmeric powder, tamarind pulp, and mix. Step 4 Add chopped ginger and saute for a minute. Dry roast sesame seeds. Coul and crush coarsely with one whule red chillies. Step 5 Add cooked rice to the vegetables. Sprinkle the dry masala on top and mix gently. Serve hot.

Mixed Vegetable Tamarind Rice - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2037

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