Masala Bhaat (1 Tsp Oil)
by Tarla Dalal
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
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)
For the dry spice powder
- For the dry spice powder
- Combine the cumin seeds, coriander seeds, cloves and peppercorns in a broad non-stick pan and sauté on a medium flame for 1 minute.
- Remove from the flame and grind to a smooth powder using a mortar pestle (khalbatta). Keep aside.
How to proceed
- How to proceed
- Heat the oil in a pressure cooker and add the cumin seeds.
- When the seeds crackle, add the onions and asafoetida and sauté on a medium flame for 1 minute.
- Add the ginger, green chillies, rice, tendli, brinjal and green peas, mix well and sauté on a medium flame for 1 to 2 minutes
- Add 2 cups of hot water, salt, turmeric powder and dry spice powder, mix well and pressure cook for 5 whistles.
- Allow the steam to escape before opening the lid.
- Serve hot garnished with coriander.
Energy | 123 cal |
Protein | 3.8 g |
Carbohydrates | 22.6 g |
Fiber | 3.5 g |
Fat | 2 g |
Cholesterol | 0 mg |
Vitamin A | 39.7 mcg |
Vitamin B1 | 0.1 mg |
Vitamin B2 | 0 mg |
Vitamin B3 | 1.2 mg |
Vitamin C | 8.3 mg |
Folic Acid | 12.3 mcg |
Calcium | 25.6 mg |
Iron | 1 mg |
Magnesium | 42.4 mg |
Phosphorus | 98.1 mg |
Sodium | 9.3 mg |
Potassium | 129.3 mg |
Zinc | 0.5 mg |