Masala Bhaat (1 Tsp Oil)

Masala Bhaat (1 Tsp Oil)

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Masala Bhaat is a sumptuous meal of brown rice, perked up with sautéed veggies and an appetizing dry masala made of simple spices, readily available in your kitchen. A traditional recipe, minimal ingredients, a simple procedure and just a teaspoon of oil is all it takes to create this homely and satiating dish. Garnish with fresh coriander, and serve it with a cup of raita or plain low-fat curds. Had for lunch, this one-dish meal can keep you going energetically till tea-time!

Masala Bhaat (1 Tsp Oil) recipe - How to make Masala Bhaat (1 Tsp Oil)

Soaking time:  30 minutes   Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients

1/2 cup uncooked brown rice (chawal) , soaked for 30 minutes and drained
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
a pinch of asafoetida (hing)
1/2 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
1/2 cup sliced tendli
1/2 cup brinjal (baingan / eggplant) cubes
1/2 cup green peas
salt to taste
1/4 tsp turmeric powder (haldi)

For The Dry Spice Powder
1/2 tsp cumin seeds (jeera)
1/2 tsp coriander (dhania) seeds
3 cloves (laung / lavang)
6 black peppercorns (kalimirch)

For The Garnish
1 tbsp finely chopped coriander (dhania)

Method
For the dry spice powder

    For the dry spice powder
  1. Combine the cumin seeds, coriander seeds, cloves and peppercorns in a broad non-stick pan and sauté on a medium flame for 1 minute.
  2. Remove from the flame and grind to a smooth powder using a mortar pestle (khalbatta). Keep aside.

How to proceed

    How to proceed
  1. Heat the oil in a pressure cooker and add the cumin seeds.
  2. When the seeds crackle, add the onions and asafoetida and sauté on a medium flame for 1 minute.
  3. Add the ginger, green chillies, rice, tendli, brinjal and green peas, mix well and sauté on a medium flame for 1 to 2 minutes
  4. Add 2 cups of hot water, salt, turmeric powder and dry spice powder, mix well and pressure cook for 5 whistles.
  5. Allow the steam to escape before opening the lid.
  6. Serve hot garnished with coriander.
Nutrient values (Abbrv) per serving
Energy123 cal
Protein3.8 g
Carbohydrates22.6 g
Fiber3.5 g
Fat2 g
Cholesterol0 mg
Sodium9.3 mg

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