Tomato Methi Rice Video ( Iron Rich Recipe ) Video by Tarla Dalal's Team

Tomato Methi Rice Video ( Iron Rich Recipe ) Video by Tarla Dalal's Team

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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.

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Recipe Description for Tomato Methi Rice, Healthy Tomato Methi Pulao

Ingredients

For Tomato Methi Rice
1/2 cup chopped tomatoes
3 cups chopped fenugreek (methi) leaves
2 tsp oil
1 bayleaf (tejpatta)
2 cloves (laung / lavang)
25 cinnamon (dalchini)
2 cardamoms (elaichi)
2 tsp finely chopped green chillies
1/4 cup onion paste
2 tsp garlic (lehsun) paste
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1/2 tsp turmeric powder (haldi)
2 tsp chilli powder
3 cups cooked brown rice , refer handy tip
salt to taste

Method

For tomato methi rice

1. To make {span class="bold1"}tomato methi rice{/span}, 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 {span class="bold1"}tomato methi rice{/span} hot with curds or raita of your choice.

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.

See step by step images of Tomato Methi Rice, Healthy Tomato Methi Pulao recipe

RECIPE SOURCE : Top 10 Healthy Foods