Palak Kofta Rice
by Tarla Dalal
Koftas add zing to the zero oil palak rice. Try making these soft and tasty koftas with low-fat paneer and palak. Not only palak, but low-fat paneer is also a health booster as it contains protein, calcium and vitamin A. Steaming the koftas instead of deep-frying not only slashes down the fat content but also helps to make them soft.
Palak Kofta Rice recipe - How to make Palak Kofta Rice
Preparation Time: Cooking Time: Total Time:
Makes 5 servings
For The Palak Rice
1/4 cup chopped spinach (palak)
1 1/4 cups brown rice
1/4 tsp cumin seeds (jeera)
1/2 tsp finely chopped green chillies
salt to taste
For The Paneer Palak Koftas
1/2 cup blanched , drained and chopped spinach (palak)
1/2 cup grated low-fat paneer (cottage cheese)
1 tbsp rice flour (chawal ka atta)
1/2 tsp finely chopped green chillies
salt to taste
For Garnish
2 tbsp chopped coriander (dhania)
Method
For the palak rice
For the paneer palak koftas
How to proceed
For the palak rice
- For the palak rice
- Keep 2½ cups of water for boiling in a deep non-stick pan.
- Heat a pressure cooker on a medium flame, and when hot, add the cumin seeds and dry roast on a medium flame for 30 seconds.
- Add the green chillies and brown rice, mix well and dry roast on a medium flame for 2 to 3 minutes.
- Add the palak, salt and hot water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid.
- Separate each grain of rice lightly using a fork. Keep aside.
For the paneer palak koftas
- For the paneer palak koftas
- Combine all the ingredients in a deep bowl, mix well and keep aside.
- Divide the mixture into 12 equal portions. Shape each portion into an even sized round.
- Steam the koftas in a steamer for 7 to 8 minutes. Keep aside.
How to proceed
- How to proceed
- Pour the hot palak rice into a serving plate.
- Put the paneer palak koftas over the palak rice.
- Serve hot garnished with coriander.
Nutrient values per serving
| Energy | 173 cal |
| Protein | 4.1 g |
| Carbohydrates | 35.9 g |
| Fiber | 1.8 g |
| Fat | 1.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 607.2 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 2 mg |
| Vitamin C | 2.9 mg |
| Folic Acid | 21.4 mcg |
| Calcium | 47.5 mg |
| Iron | 1.1 mg |
| Magnesium | 72.3 mg |
| Phosphorus | 123.4 mg |
| Sodium | 15.4 mg |
| Potassium | 139.8 mg |
| Zinc | 0.9 mg |
Outbrain
I have spinach gravy... Blanched and ground to paste. Can I use that in rice or kofta. Let me know how. Can I use daliya instead of brown rice
I Liked the way a healthier zero oil version of this rice has been presented....Steamed spinach koftas in masaledar brown rice... taste and flavour wise awesome...