Tomato Methi Rice ( Iron Rich Recipe )

Tomato Methi Rice ( Iron Rich Recipe )

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Iron-laden methi greens are combined with vitamin C rich tomatoes which helps in the absorption of iron.

For an additional fibre touch, I have used the unpolished brown rice which is beneficial for weight watchers, diabetics and people with high cholesterol.

Enjoy how to make Tomato Methi Rice recipe with detailed step by step photos and video below.

Tomato Methi Rice ( Iron Rich Recipe ) recipe - How to make Tomato Methi Rice ( Iron Rich Recipe )

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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For tomato methi rice

    For tomato methi rice
  1. To make tomato methi rice, heat the oil in a deep non-stick pan and add the bayleaf, cloves, cinnamon, cardamom and sauté on a medium flame for 30 seconds.
  2. Add the green chillies, onion paste and sauté on a medium flame for another minute, till the onion paste turns brown in colour. Sprinkle a little water to avoid the onions from burning.
  3. Add the garlic paste and sauté on a medium flame for few seconds.
  4. Add the tomatoes and cook on a medium flame till the tomatoes are cooked while stirring continuously.
  5. Add the coriander-cumin seeds, turmeric powder and chilli powder and 2 tbsp water, mix well and cook for few seconds.
  6. Add the fenugreek leaves, mix well and cook on a slow flame for 3 to 4 more minutes or till the fenugreek leaves are cooked.
  7. Add the rice and salt, mix gently and cook on a slow flame for another 3 to 4 minutes.
  8. Serve the tomato methi rice hot with curds or raita of your choice.

Handy tip:

    Handy tip:
  1. To make 3 cups of cooked brown rice, boil enough water in a deep pan, add the salt, 1 tsp of oil and 1 cup of soaked and drained brown rice and cook till the rice is 85% cooked. Drain completely and use as required.
Nutrient values (Abbrv) per serving
Energy207 cal
Protein4.8 g
Carbohydrates37.7 g
Fiber4.1 g
Fat4 g
Cholesterol0 mg
Sodium21.2 mg
Tomato Methi Rice Video ( Iron Rich Recipe ) Video by Tarla Dalal's Team
Tomato Methi Rice ( Iron Rich Recipe ) with step by step photos

If you like Tomato Methi Rice

    If you like Tomato Methi Rice
  1. If you like this Tomato Methi Rice recipe, you can try out other Punjabi pulao and biryani recipes like:

Rice for the Tomato Methi Rice:

    Rice for the Tomato Methi Rice:
  1. To make the Tomato Methi Rice, wash about ¾ cup brown rice thoroughly under water. This not only removes the impurities but also removes the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and add enough water to it. Keep aside for about 2 hours. Soaking the rice helps in cooking it faster and evenly. 
  2. Heat enough water in a deep non-stick pan, let it come to a boil.
  3. Add enough salt. Use approximately 1 tsp. 
  4. Add the rice to this water and mix well.
  5. Let the rice cook for 20 to 25 minutes till it’s tender but the grains are still separate. As we are going to cook the rice again to make Tomato Methi Rice, we have to make sure the rice is not mushy. 
  6. Once cooked, drain the rice using a sieve. Run the rice under cold water so that it cools down and stops cooking further.
  7. Transfer to a plate, spread the rice out and keep aside.

How to proceed with the Tomato Methi Rice:

    How to proceed with the Tomato Methi Rice:
  1. Heat the oil in a broad non-stick pan, and add the spices to it. First we will add the bay leaf which will give the tomato methi rice an herby taste. 
  2. Now add the cloves.
  3. Also add a little piece of cinnamon to give a nutty taste. 
  4. Then add the whole cardamom pods to give a unique fragrance and taste to the rice. 
  5. Mix well and sauté for 30 seconds till they release their aroma.
  6. Now, add the green chillies for a spicy taste. 
  7. Also, add the onion paste with this. Onion paste is made by boiling the onions and then grinding them into a smooth paste. 
  8. Mix well and sauté for 1 minute till the onion paste has slightly turned golden. 
  9. Now, add the garlic paste. This paste can be made in advance and can be stored in the fridge for a few weeks. 
  10. Mix well and sauté for a few more seconds till the garlic loses its pungent taste but still doesn’t lose its flavour.
  11. Now, add the chopped tomatoes. The tomatoes are not finely chopped as we do not want them to turn into a mushy paste.
  12. If the tomatoes start burning, you can add 1-2 tbsp of water to prevent that.
  13. Mix well and cook on a medium flame for 2 minutes, while stirring continuously. 
  14. Now add the roasted cumin-coriander seeds powder. You can buy this from the market or make coriander-cumin seeds powder at home. 
  15. Also, add the turmeric powder for the taste. What many people don’t know is that not only does turmeric provide a beautiful colour to the food, but also had many health benefits. 
  16. Add the chilli powder now. 
  17. Also, add 2 tbsps of water to prevent the Masalas from burning. 
  18. Mix well and cook for a few seconds till the masalas are roasted well and do not taste raw. 
  19. Now add the chopped methi leaves. Methi (fenugreek) is one of the healthiest vegetables as it has many health benefits, including being rich in iron. 
  20. Mix well and cook for 3 to 4 minutes, while stirring occasionally. The methi has to be cooked well or else it might taste bitter. If you want to remove the bitterness, place the methi leaves in a sieve over a bowl, sprinkle with salt and let it sit for 10 minutes to release the bitterness.
  21. Now, add the brown rice. See why we have used brown rice.  The glycemic indiex of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. Being a complex carbohydrate and low in GI. It is suitable for people on weight loss diet.
  22. Also add the salt to taste to the Tomato Methi Rice.
  23. Toss Tomato Methi Rice gently and cook on a slow flame for 3 to 4 minutes till everything is mixed well and seasoned.
  24. Serve Tomato Methi Rice hot with homemade curds using cows milk or cucumber and pudina raita.