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.
Moong Sprouts, Tomato and Spinach Rice recipe - How to make Moong Sprouts, Tomato and Spinach Rice
Preparation Time: Cooking Time: Total Time:
Makes 5 servings
For The Masala
1 tsp oil
4 whole dry kashmiri red chillies , broken into pieces
2 tsp coriander (dhania) seeds
1 tbsp chana dal (split bengal gram)
1 tsp urad dal (split black lentils)
1/2 tsp fenugreek (methi) seeds
1/4 tsp asafoetida (hing)
Other Ingredients
1 cup boiled moong (whole green gram) sprouts
1 cup shredded spinach (palak)
1 cup fresh tomato pulp
1/4 tsp turmeric powder (haldi)
salt to taste
1 tsp oil
1 tsp mustard seeds ( rai / sarson)
6 curry leaves (kadi patta)
2 tsp finely chopped green chillies
1/2 cup finely chopped onions
2 1/4 cups cooked brown rice
For Serving
low-fat curds
For the masala
- For the masala
- Heat 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 proceed
- How to proceed
- Combine 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.
| Energy | 196 cal |
| Protein | 7 g |
| Carbohydrates | 34.3 g |
| Fiber | 5.4 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 1003.2 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.9 mg |
| Vitamin C | 28.5 mg |
| Folic Acid | 130.6 mcg |
| Calcium | 86.2 mg |
| Iron | 2.2 mg |
| Magnesium | 77.6 mg |
| Phosphorus | 149.4 mg |
| Sodium | 25.7 mg |
| Potassium | 370.5 mg |
| Zinc | 1.1 mg |
The dish is amazingly delicious, full of flavours and absolutely fulfilling!!!
Fibre and protien rich brown rice used to make Traditional South Indian rice....also using very little oil...loved it!