Tendli Bhaat ( Weight Loss After Pregnancy )
by Tarla Dalal
20 Aug 2009
This recipe has been viewed 19404 times
Tendli bhaat, nutritious tendli comes together with spicy rice for a delicious change from the usual rice and dal. I have reduced the quantity of coconut to retain the flavour of the original while keeping the dish low-cal. Serve it with low-fat curds to mellow the spices and make for a wholesome meal.
Tendli Bhaat ( Weight Loss After Pregnancy ) recipe - How to make Tendli Bhaat ( Weight Loss After Pregnancy )
Soaking Time: 10 Minutes Preparation Time: Cooking Time: Total Time:
Makes 4 servings
To Be Ground Into A Spice Powder
2 cloves (laung / lavang) , roasted
12 mm (1/2") piece cinnamon
1 tsp coriander (dhania) seeds , roasted
1 tsp cumin seeds (jeera) , roasted
1 tsp caraway seeds (shahjeera)
2 tbsp grated dry coconut (kopra)
1 tbsp sesame seeds (til)
Other Ingredients
1 cup long grained rice (basmati)
2 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp cumin seeds (jeera)
2 cardamom (elaichi)
12 mm (1/2") piece cinnamon
1 clove (laung/lavang)
1/4 tsp fenugreek (methi) seeds
2 green chillies , slit
5 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1 1/2 cups tendli, sliced horizontally
1/2 tsp turmeric powder (haldi)
1/2 tsp chilli powder
salt to taste
For The Garnish
2 to 3 coconut slices
6 to 7 curry leaves (kadi patta)
Method
- Method
- Wash and soak the rice for about 10 minutes. Drain and keep aside.
- Heat the oil in a non-stick kadhai and add the mustard seeds.
- When the seeds crackle, add the cumin seeds, cardamom, cinnamon, clove, fenugreek seeds, green chillies, curry leaves and asafoetida and sauté on a medium flame for a few seconds.
- Add the tendli and rice and sauté on a medium flame for a few minutes.
- Add the turmeric powder, chilli powder, half the spice powder and salt and sauté on a medium flame for another minute.
- Add 2¼ cups of hot water and simmer till the rice is tender.
- Add the remaining half of the spice powder, mix gently and cover and simmer for another 2 minutes. Serve hot garnished with coconut slices and curry leaves.
Nutrient values per serving
| Energy | 215 cal |
| Protein | 4.9 g |
| Carbohydrates | 36.5 g |
| Fiber | 2.9 g |
| Fat | 5.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 30.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 9.3 mg |
| Folic Acid | 7.3 mcg |
| Calcium | 53.3 mg |
| Iron | 1.2 mg |
| Magnesium | 47.5 mg |
| Phosphorus | 89.4 mg |
| Sodium | 20.1 mg |
| Potassium | 73.3 mg |
| Zinc | 0.9 mg |
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