You are here: Home > Course > Indian Lunch > South Indian Lunch > Moong Sprouts, Tomato and Spinach Rice Moong Sprouts, Tomato and Spinach Rice by Tarla Dalal An all-time favourite with South Indians, Tomato Rice is a spicy and tangy rice preparation that is ideal to pack in lunch boxes! An exciting modification of the traditional recipe, the Moong Sprouts, Tomato and Spinach Rice is made with minimal oil to prevent excess fats. Brown rice, moong sprouts and spinach are all fibre-rich ingredients that make you feel full soon, thereby aiding in weight loss. Have this one-dish meal in the suggested serving size along with low-fat curds to stay within the calorie limit occasionally. 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हिन्दी में पढ़ें (Moong Sprouts, Tomato and Spinach Rice in Hindi) ફણગાવેલા મગ, ટમેટા અને પાલકના ભાત ની રેસીપી - ગુજરાતી માં વાંચો (Moong Sprouts, Tomato and Spinach Rice in Gujarati) Moong Sprouts, Tomato and Spinach Rice recipe - How to make Moong Sprouts, Tomato and Spinach Rice Tags One Dish Vegetarian MealsLow Cal Rice RecipesNon-stick PanLow Calorie Rice / Pulao / Khichdi / BiryaniLow Calorie Indian DinnerHealthy Dinner Weight LossIndian Travel Food Rice, Biryani, Pulao Preparation Time: 10 mins Cooking Time: 25 mins Total Time: 35 mins 5Makes 5 servings Show me for servings Ingredients For The Masala1 tsp oil4 whole dry kashmiri red chillies , broken into pieces2 tsp coriander (dhania) seeds1 tbsp chana dal (split bengal gram)1 tsp urad dal (split black lentils)1/2 tsp fenugreek (methi) seeds1/4 tsp asafoetida (hing)Other Ingredients1 cup boiled moong (whole green gram) sprouts1 cup shredded spinach (palak)1 cup fresh tomato pulp1/4 tsp turmeric powder (haldi) salt to taste1 tsp oil1 tsp mustard seeds ( rai / sarson)6 curry leaves (kadi patta)2 tsp finely chopped green chillies1/2 cup finely chopped onions2 1/4 cups cooked brown riceFor Serving low-fat curds Method For the masalaFor the masalaHeat the oil in a small non-stick pan, add all the ingredients and sauté on a medium flame for 3 minutes or till they release flavour.Cool slightly, blend in a mixer to a fine powder and keep aside.How to proceedHow to proceedCombine the fresh tomato pulp and turmeric powder, mix well and cook on a medium flame for 2 minutes, while stirring continuously.Add the prepared masala, mix well and cook on a medium flame for 1 minute. Keep aside.Heat the oil in a non-stick kadhai and add the mustard seeds.When the seeds crackle, add the curry leaves and sauté on a medium flame for a few seconds.Add the green chillies and onions, mix well and sauté on a medium flame for 2 minutes.Add the moong sprouts and spinach, mix well and cook on a medium flame for 1 minute.Add the cooked tomato pulp, brown rice and salt, mix gently and cook on a medium flame for to 3 minutes, while stirring occasionally.Serve hot. Nutrient values (Abbrv) per servingEnergy196 calProtein7 gCarbohydrates34.3 gFiber5.4 gFat3.3 gCholesterol0 mgSodium25.7 mgClick here to view calories for Moong Sprouts, Tomato and Spinach Rice