Nutritional Facts of Baked Layered Coconut Rice with Curry | Jain rice | Coconut Rice with Vegetable Curry | Calories in Baked Layered Coconut Rice with Curry | Jain rice | Coconut Rice with Vegetable Curry |
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539 Calories of Baked Layered Coconut Rice with Curry, 57.8 g Carbs, 6.7g protein, 31g fat
Baked Layered Coconut Rice with Curry | Jain rice | Coconut Rice with Vegetable Curry |
This aromatic Baked Layered Coconut Rice with Curry is a luxurious and flavour-rich dish that beautifully brings together fragrant coconut rice and a mildly spiced vegetable curry. The base of the recipe features coconut milk, rice, ghee, and whole spices like cinnamon and cloves, which together infuse the rice with an irresistible aroma. The gentle cooking in coconut milk gives the rice a soft, creamy texture that perfectly complements the curry layered over it.
A key highlight of this dish is the traditional Jain rice approach, where the coconut rice is mildly flavoured yet richly fragrant, making it suitable for Jain cuisine when required. The rice layer forms the foundation and the finishing touch of this baked recipe, acting as a delicious cushion around the curry. Slow-cooked with coconut milk, it carries warm, comforting notes that make every bite wholesome and satisfying.
Is Baked Layered Coconut Rice with Curry healthy ?
The richness of this dish comes from the combination of coconut milk, ghee, grated coconut, and fresh cream. These ingredients contribute to a luxurious mouthfeel and elevate the curry to a restaurant-style preparation. The mixed vegetables—french beans, carrots, and green peas—add colour, fibre, vitamins, and crunch, balancing the creaminess with freshness.
From a flavour perspective, this dish excels because the creamy coconut rice absorbs the aromatic curry, creating a melange of textures that is both soft and hearty. The baking step helps the flavours meld beautifully, making it an impressive dish to serve at gatherings, special occasions, or festive meals. The spices and creamy elements create a wholesome, satisfying experience.
However, when we ask Is Baked Layered Coconut Rice with Curry healthy?, the answer is mixed. While it contains vegetables, aromatic spices, and coconut-based nutrients, it is also high in fat, calories, and carbohydrates due to generous amounts of ghee, coconut milk, rice, and fresh cream. This makes the dish rich and satisfying, but not ideal for daily consumption if one is aiming for a lighter or low-calorie diet.
Healthier Modifications for Baked Layered Coconut Rice with Curry
- Use 1 tsp ghee instead of 2 tbsp for both rice and curry.
- Replace white rice with brown rice or hand-pounded rice.
- Use light coconut milk or dilute regular coconut milk with water.
- Skip the fresh cream entirely.
- Reduce or avoid sugar.
- Increase vegetables like broccoli, zucchini, capsicum, and mushrooms.
- Bake with minimal fat and serve smaller portions to manage calorie load.
Is Baked Layered Coconut Rice with Curry good for diabetics, heart and overweight individuals ?
For individuals with diabetes, heart issues, or those who are overweight, this traditional recipe may not be the best choice in its original form. The combination of white rice, coconut milk, sugar, and cream can increase calorie load, raise blood sugar, and contribute to higher saturated fat intake. Diabetics should avoid coconut-heavy dishes as they are calorie-dense and may lead to blood sugar spikes. Heart patients should limit saturated fats from ghee and coconut.
The good news is that this dish can be made healthier with thoughtful adjustments. Reducing the amount of ghee, using low-fat coconut milk, avoiding cream, and choosing brown rice instead of white rice can lower calories and improve fibre. Increasing the proportion of vegetables and cutting down on sugar can further enhance its nutritional profile and make it more suitable for modern dietary needs.
| Value serving | % Daily Values | |
| Energy | 539 kcal | 27% |
| Protein | 6.7 g | 11% |
| Carbohydrates | 57.8 g | 21% |
| Fiber | 7.12 g | 24% |
| Fat | 30.96 g | 52% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 556.3 mcg | 56% |
| Vitamin B1 (Thiamine) | 0.1 mg | 7% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 6% |
| Vitamin B3 (Niacin) | 1.6 mg | 12% |
| Vitamin C | 22.4 mg | 28% |
| Vitamin E | 0.0 mg | 0% |
| Folic Acid (Vitamin B9) | 26.8 mcg | 9% |
| MINERALS | ||
| Calcium | 51.0 mg | 5% |
| Iron | 1.4 mg | 8% |
| Magnesium | 74.8 mg | 17% |
| Phosphorus | 221.7 mg | 22% |
| Sodium | 25.1 mg | 1% |
| Potassium | 207.9 mg | 6% |
| Zinc | 1.0 mg | 6% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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