Tomato Fenugreek Leaves Rice

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Iron-laden Fenugreek leaves 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.

 

 

Tomato Fenugreek Leaves Rice
Serves 4
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1/2 cup chopped tomatoes
  2. 3 cups chopped fenugreek leaves
  3. 2 tsp oil
  4. 1 bayleaf
  5. 2 cloves
  6. 25 mm (1") piece cinnamon
  7. 2 cardamoms
  8. 2 tsp finely chopped green chillies
  9. 1/4 cup onion paste
  10. 2 tsp garlic paste
  11. 1 tbsp coriander-cumin seeds powder
  12. 1/2 tsp turmeric powder
  13. 2 tsp chilli powder
  14. 3 cups cooked brown rice, refer 'Tip" under Directions section
  15. salt to taste
Instructions
  1. 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 saute on a medium flame for another minute, till the onion paste turns brown in color. Sprinkle a little water to avoid the onions from burning.
  3. Add the garlic paste and saute 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 hot with curds or raita of your choice.
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.
Notes
  1. Nutrition per serving
  2. Calories: 178
  3. Fat: 3.0 gm
  4. Carbohydrates: 32.4 gm
  5. Protein: 4.1 gm
JayashreePrakashFitness http://jayashreeprakash.com/

 

 

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