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:    Makes 4 servings

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 per serving
Energy123 cal
Protein3.8 g
Carbohydrates22.6 g
Fiber3.5 g
Fat2 g
Cholesterol0 mg
Vitamin A39.7 mcg
Vitamin B10.1 mg
Vitamin B20 mg
Vitamin B31.2 mg
Vitamin C8.3 mg
Folic Acid12.3 mcg
Calcium25.6 mg
Iron1 mg
Magnesium42.4 mg
Phosphorus98.1 mg
Sodium9.3 mg
Potassium129.3 mg
Zinc0.5 mg
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