Masala Bhaat, Maharashtrian Masala Bhaat Health Recipe
by Tarla Dalal
Maharashtrian masala bhaat recipe | healthy masala brown rice | healthy masala vegetable pulao | with 26 amazing images.
Maharashtrian masala bhaat recipe is a famous delicacy from west of India made in most Maharashtrian homes quite frequently. Here it has been made slightly nourishing by the addition of brown rice by way of healthy masala brown rice. Learn how to make healthy masala bhaat in pressure cooker.
To make healthy masala vegetable pulao, you first need to make a dry spice powder by dry roasting basic spices like cumin seeds, coriander seeds, cloves and black peppercorns and then blending them to a powder. Follow it heating oil in a deep non-stick pan and give a tempering of cumin seeds. As the seeds crackle, add asafoetida, ginger, green chillies and turmeric powder and sauté for a few seconds. Add all the vegetables, salt and little water and allow the vegetables to cook for 8 to 10 minutes. Finally add the cooked brown rice and dry spice powder, mix well and cook for another 2 minutes. Garnish with coriander and serve.
Brown rice used to make healthy masala vegetable pulao has slightly more fiber than the white polished rice used in the traditional recipe. Moreover this recipe makes use of many colourful veggies which adds a dose of antioxidants and fiber. Antioxidants will help you get rid of the free radicals, while the fiber will keep up your digestive health. Moreover this recipe has a twist of using only 2 tsp of oil as compared to oodles of oil used authentically.
Healthy masala brown rice thus should be preferred over white rice based masala bhaat whether you are a healthy individual or a heart patient. However rice is full of carbs, so do not get carried away by its colours and flavours. Restrict your portion size for sure.
This traditional Maharashtrian masala bhaat recipe is an amazing combination of spicy flavours and mouth-watering textures. When served with low fat curds or raita , it makes a complete meal in itself. Instead of brinjals and tendli, you can choose vegetables that are handy and whip up an easy nutritious meal in a jiffy.
Enjoy Maharashtrian masala bhaat recipe | healthy masala brown rice | healthy masala vegetable pulao | with step by step photos.
Masala Bhaat, Maharashtrian Masala Bhaat Health Recipe recipe - How to make Masala Bhaat, Maharashtrian Masala Bhaat Health Recipe
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Masala Bhaat
2 cups cooked brown rice
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
a pinch of asafoetida (hing)
1/2 tsp grated ginger (adrak)
1 tsp finely chopped green chillies
1/2 tsp turmeric powder (haldi)
1/2 cup sliced tendli (ivy gourd)
1/2 cup green peas
salt to taste
1/2 cup brinjal (baingan / eggplant) cubes
For The Dry Spice Powder
1/2 tsp cumin seeds (jeera)
1/2 tsp coriander (dhania) seeds
3 cloves (laung / lavang)
5 to 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 a few seconds.
- Remove from the flame and blend in a mixer to a smooth powder. Keep aside.
How to proceed to make masala bhaat
- How to proceed to make masala bhaat
- To make {span class="bold1"}masala bhaat{/span}, heat the oil in a deep non-stick pan and add the cumin seeds.
- When the seeds crackle, add the onions and sauté on a medium flame for 1 minute.
- Add the asafoetida, ginger, green chillies and turmeric powder and sauté on a medium flame for a few seconds.
- Add the tendli, green peas, brinjal, salt and 3 tbsp of water, cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
- Add the rice and dry powder, mix well and cook on a medium flame for 2 minutes.
- Serve the {span class="bold1"}masala bhaat{/span} hot garnished with coriander.
Masala Bhaat, Maharashtrian Masala Bhaat Video by Tarla Dalal
If you like healthy masala bhaat
- If you like Healthy Masala Bhaat, then also try other healthy brown rice based recipes like
For the dry spice powder
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To prepare masala (dry spice-mix) for Maharashtrian masala bhaat, in a broad non-stick pan take cumin seeds.
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Add coriander seeds.
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Add cloves.
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Add peppercorns.
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Mix well and sauté on a medium flame for a few seconds or until they are aromatic and slightly brown.
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Remove from the flame, cool down completely and transfer to a mixer jar.
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Blend in a mixer to a smooth powder for healthy masala brown rice and keep aside.
How to make masala bhaat
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To make Maharashtrian masala bhaat recipe | healthy masala brown rice | healthy masala vegetable pulao, heat the oil in a deep non-stick pan.
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Once the oil is hot, add the cumin seeds.
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When the seeds crackle, add onions. For Maharashtrian weddings, this Masale Bhat is made without using onion.
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Sauté on a medium flame for 1 minute.
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Add asafoetida.
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Add ginger.
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Add green chillies. Add more or less as per your spice preference.
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Add the turmeric powder.
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Sauté on a medium flame for a few seconds.
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Add tendli.
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Add green peas.
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Add the brinjal cubes.
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Add salt to taste.
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Add 3 tbsp of water.
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Cover with a lid and cook on a medium flame for 8 to 10 minutes ,while stirring occasionally.
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Add the brown rice. Traditional Masala Bhaat makes use of white rice.
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Add the prepared spice powder of healthy masala vegetable pulao. Add the prepared dry spice powder. This is the most important ingredient which imparts a unique flavor to Maharashtrian masala bhaat recipe. An alternative to this masala is the Goda Masala.
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Mix well and cook healthy masala brown rice on a medium flame for 2 minutes, while stirring occasionally.
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Garnished with coriander.
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Serve Maharashtrian masala bhaat hot. You can enjoy the Masala bhaat with curd, raita or kadhi to make a complete meal.
| Energy | 181 cal |
| Protein | 4.9 g |
| Carbohydrates | 37.1 g |
| Fiber | 4.4 g |
| Fat | 1.6 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 | 11.1 mcg |
| Calcium | 22.3 mg |
| Iron | 0.9 mg |
| Magnesium | 47 mg |
| Phosphorus | 104 mg |
| Sodium | 11.2 mg |
| Potassium | 101.2 mg |
| Zinc | 0.6 mg |
Jdks
nice
Very yummy... have made it a regular dish as kids love it
Awesome Recipe! I added approx. 1 tsp sugar and 1 cup shredded fresh coconut too at the end. Tasted awesome! Thanks for sharing this wonderful recipe.
good
Loved it. Omitted the green chillies and added a dry red chilli instead as didn''t want it too spicy. Also added freshly grated coconut for garnish
What about the Baingan? It doesn''t feature in the method of preparation?
Love this recipe. Its yummmmmmm!m!