Bachelor Cooking Food Groups Vegetables Whole Grains

Tomato Masala Rice

Rice is one of the most versatile food. Available in almost everywhere on the earth. It is not just  very light for digestion but very good source of vitamin B1 – Thiamine too.  We have so many misconception prevailing about rice. Be it for Diabetes or for weight gain. Culprit is us for over processing the rice and/or consume it at wrong times.  Rice while extra polished to make it whiter and shinier will definitely lost its nutrients and fiber, plus while cooking we wash it 4-5 times and discard the water in which they are cooked leaving the rice with almost no nutrient. The best way to have it is – have the single polished or hand polished rice and along with vegetables, this will not only give satiety but also nutrition.  You can use your left over rice to make very delicious medium spicy dish and that too very quick.

Preparation time: 5 mins

Cooking time: 5-7 mins

Serves: 2

Ingredients:

Cooked Rice: 2 cup/katori (left over can also work)

Tomato: ½ cup finely chopped

Onion: 2 tbsp finely chopped

Capsicum: 2 tbsp finely chopped

Garlic:  1 tsp finely chopped

Kitchen king masala: ½ tsp

Salt: as per taste

Turmeric powder: ½ tsp

Red chilly powder: ½ tsp

Oil: ½ tbsp

Fresh coriander leaves: 1 tbsp.

Process:

  • Heat the oil in non-stick pan,  once hot add onion, garlic and sauté over medium flame, when onion gets translucent add tomatoes, capsicum, salt, turmeric powder, and mix well.
  • Cook over medium flame for 5 mins or till tomatoes get soft. Now add kitchen king masala, red chilly powder and mix well.
  • Now add rice and mix, cook just for a minute till the masala get mixed.
  • Garnish with fresh coriander leaves and serve hot.

Nutritional Value: per serving

 

Energy: 177 k cal

Carbs: 30 g

Protein: 5 g

Fat: 3.8 g

About the author

Ami Paneri Upadhyay

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