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.

  

Recipe Description for Tomato Methi Rice ( Iron Rich Recipe )

Preparation Time: 
Cooking Time: 
Makes 4 servings
Show me for servings


Ingredients

Method

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:

  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 ( Iron Rich Recipe )

Nutrient values 
EnergyProteinCarbohydratesFatIronFibre
178 kcal 4.1 gm 32.4 gm 3.0 gm 1.4 mg 1.0 mg
RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook

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