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tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | iron rich fenugreek brown rice |
Tarla Dalal
• 26 September, 2025
Table of Content
tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | iron rich fenugreek brown rice | with 36 amazing images.
tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | iron rich fenugreek brown rice is a tad healthier option than white rice. Learn how to make healthy tomato methi pulao.
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. 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. Add the garlic paste and sauté on a medium flame for a few seconds. Add the tomatoes and cook on a medium flame till the tomatoes are cooked while stirring continuously. Add the coriander-cumin seeds, turmeric powder and chilli powder and 2 tbsp water, mix well and cook for few seconds. 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. Add the rice and salt, mix gently and cook on a slow flame for another 3 to 4 minutes. Serve the tomato methi rice hot with curds or raita of your choice.
Rice is a very staple diet in India. But we often tend to skip this regular staple due to its high carb content and high glycemic index. Your meal can get healthier when you substitute white rice with brown rice and bring more colours to the table as colourful veggies are loaded with antioxidants as done in Indian tomato methi brown rice.
Iron-laden methi greens are combined with vitamin C rich tomatoes which helps in the absorption of iron. For an additional fibre touch, we have used the unpolished brown rice. However, it is important to remember that brown rice is also not devoid of carbs. So we recommend only half serving of this healthy tomato methi pulao for weight watchers, diabetics and people with high cholesterol. Also make this iron rich fenugreek brown rice only an occasional fare and prefer to relish it with a bowl of raita like cucumber and pudina raita or mixed veg raita.
Tips for tomato methi rice. 1. The rice has to be soaked, so plan for it in advance. 2. Ensure that each grain of brown rice is separate. 3. To make onion paste, boil the chopped onions in water in a deep pan and then grind them into a smooth paste. Learn how to make boiled onion paste. 4. Salt has been added while cooking brown rice. So add less salt later.
Enjoy tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | iron rich fenugreek brown rice | with step by step photos.
Tomato Methi Rice, Healthy Tomato Methi Pulao recipe - How to make Tomato Methi Rice, Healthy Tomato Methi Pulao
Tags
Soaking Time
0
Preparation Time
10 Mins
Cooking Time
10 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
20 Mins
Makes
4 servings
Ingredients
For Tomato Methi Rice
1/2 cup chopped tomato
3 cups chopped fenugreek leaves (methi) leaves
2 tsp oil
25 mm cinnamon (dalchini) stick
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 soaked and cooked brown rice , refer handy tip
salt to taste
Method
For tomato methi rice
- 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.
- 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.
- Add the garlic paste and sauté on a medium flame for few seconds.
- Add the tomatoes and cook on a medium flame till the tomatoes are cooked while stirring continuously.
- Add the coriander-cumin seeds, turmeric powder and chilli powder and 2 tbsp water, mix well and cook for few seconds.
- 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.
- Add the rice and salt, mix gently and cook on a slow flame for another 3 to 4 minutes.
- Serve the tomato methi rice hot with curds or raita of your choice.
Handy tip:
- 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.
tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | Video by Tarla Dalal
Tomato Methi Rice, Healthy Tomato Methi Pulao recipe with step by step photos
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- If you like this Tomato Methi Rice recipe, you can try out other Punjabi pulao and biryani recipes like:
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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.
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Keep aside for about 2 hours. Soaking the rice helps in cooking it faster and evenly.
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Drain well and discard the water.
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Heat enough water in a deep non-stick pan, let it come to a boil.
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Add enough salt. Use approximately 1 tsp.
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Add the brown rice to this water and mix well.
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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.
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Once cooked, drain the rice using a sieve. Run the rice under cold water so that it cools down and stops cooking further.
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Transfer to a plate, spread the brown rice out and keep aside.
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Heat the 2 tsp oil in a broad non-stick pan.
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Add the spices to it. First we will add the 1 bay leaf (tejpatta) which will give the tomato methi rice an herby taste.
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Now add the 2 clove (laung / lavang).
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Also add a little piece of 25 mm cinnamon (dalchini) stick to give a nutty taste.
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Then add the whole 2 cardamom (elaichi) to give a unique fragrance and taste to the rice.
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Mix well and sauté for 30 seconds till they release their aroma.
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Now, add the 2 tsp finely chopped green chillies for a spicy taste.
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Also, add the boiled onion paste. with this. Onion paste is made by boiling the onions and then grinding them into a smooth paste.
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Mix well and sauté for 1 minute till the onion paste has slightly turned golden.
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Now, add the 2 tsp garlic (lehsun) paste. This paste can be made in advance and can be stored in the fridge for a few weeks.
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Mix well and sauté for a few more seconds till the garlic loses its pungent taste but still doesn’t lose its flavour.
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Now, add the 1/2 cup chopped tomato. The tomatoes are not finely chopped as we do not want them to turn into a mushy paste.
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If the tomatoes start burning, you can add 1-2 tbsp. of water to prevent that.
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Mix well and cook on a medium flame for 2 minutes, while stirring continuously.
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Now add the roasted 1 tbsp coriander-cumin seeds (dhania-jeera) powder. You can buy this from the market or make coriander-cumin seeds powder at home.
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Also, add the 1/2 tsp turmeric powder (haldi) 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.
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Add the 2 tsp chilli powder.
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Also, add 2 tbsps. of water to prevent the Masalas from burning.
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Mix well and cook for a few seconds till the masalas are roasted well and do not taste raw.
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Now add the 3 cups chopped fenugreek leaves (methi) leaves. Methi (fenugreek) is one of the healthiest vegetables as it has many health benefits, including being rich in iron.
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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.
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Now, add the 3 cups soaked and cooked 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.
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Also add the salt to taste to the Tomato Methi Rice.
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Toss Tomato Methi Rice gently and cook on a slow flame for 3 to 4 minutes till everything is mixed well and seasoned.
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Serve tomato methi rice recipe | healthy tomato methi pulao | Indian tomato methi brown rice | iron rich fenugreek brown rice, hot with homemade curds using cows milk or cucumber and pudina raita.
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The rice has to be soaked, so plan for it in advance.
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Ensure that each grain of brown rice is separate.
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To make onion paste, boil the chopped onions in water in a deep pan and then grind them into a smooth paste. Learn how to make boiled onion paste.
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Salt has been added while cooking brown rice. So add less salt later.
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Healthy Tomato Methi Pulao – an iron rich fare.
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The fenugreek leaves lend sufficient amount of iron (2.4 mg / serving). This key nutrient is necessary to ensure enough oxygen supply to all parts of the body.
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Methi and tomatoes also add fibre and antioxidants. Whil fibre helps to maintaina healthy gut, the antioxidants are a ladder to reduce inflammation in the body.
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The use of brown rice adds a slight more fibre to this pulao.
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B vitamins, protein, magnesium and phosphorus are other key nutrients you can gain from this rice.
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Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 207 cal |
| Protein | 4.8 g |
| Carbohydrates | 37.7 g |
| Fiber | 4.1 g |
| Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 21.2 mg |
Click here to view Calories for Tomato Methi Rice, Healthy Tomato Methi Pulao
The Nutrient info is complete
Mruga D
Sept. 30, 2021, 3:13 p.m.
This recipe is really very useful...as it helps me to improve my hemoglobin levels....and its really tasty..
Sweety bhatia
Jan. 4, 2021, 9:12 a.m.
Tarla Dalal
Jan. 4, 2021, 9:12 a.m.
Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Kim
July 4, 2020, 6:03 p.m.
I have a question: why does the recipe require 25 cinnamon?
Tarla Dalal
July 4, 2020, 6:03 p.m.
This means 25 mm., means 1 inch, cinnamon piece. Thanks for bringing it to our notice. The recipe changes have been done.
anushka patel
Nov. 17, 2016, 9:48 a.m.
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Foodie #668510
Sept. 7, 2016, 4:55 p.m.
Loved the recipe. Made myself and my friends very happy, thank you Tarla ji :)
Gandhi Dhwani
Jan. 23, 2016, 4:57 p.m.
A very good combination.. Slight bitter taste from fenugreek leaves but is balanced from other ingredients and spices.. I good choice to give in dabbas as well or to make a quick dinner..
Foodie #603414
Jan. 22, 2016, 5:02 p.m.
CB - loved this recipe! I tried it with white basmati rice. I initially thought the quantity of rice was too much but it was perfect!
Tarla Dalal
Jan. 22, 2016, 5:02 p.m.
We are delighted you loved the recipe. Please keep posting your thoughts and feedback.
Sangeeta
Aug. 7, 2015, 2:11 a.m.
Liked this receipe very much. Thnx Taralaji
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