Heart-Healthy Tehri
Savor the delicious and nutritious flavors of Heart-Healthy Tehri, a vibrant take on traditional Indian comfort food crafted with wholesome ingredients. This recipe swaps white rice for fiber-rich brown rice and uses heart-friendly olive oil as the base for sautéing aromatic cumin seeds, cloves, and bay leaf. Packed with colorful veggies like carrots, peas, cauliflower, spinach, and fragrant spices like turmeric and coriander, this one-pot dish is simmered in low-sodium vegetable broth for an irresistible combination of taste and health benefits. Finished with a zing of fresh lemon juice and garnished with cilantro, Heart-Healthy Tehri is the perfect guilt-free meal that’s easy to prepare and satisfying for the whole family. Whether you’re looking for a hearty vegetarian dinner or a flavorful lunch idea, this low-fat, nutrient-packed recipe delivers a delightful feast in under an hour!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.25 teaspoon Red chili powder (optional)
- 3 pieces Cloves
- 1 piece Bay leaf
- 1 medium Onion, thinly sliced
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 2 medium Tomatoes, finely chopped
- 1 medium Carrots, diced
- 0.5 cup Peas (fresh or frozen)
- 1 cup Cauliflower florets
- 1 cup Spinach, finely chopped
- 2 cups Low-sodium vegetable broth
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro leaves, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice under cold water until the water runs clear. Soak it in water for 20 minutes, then drain and set aside.
Heat the olive oil in a large pot or deep skillet over medium heat.
Add the cumin seeds, cloves, and bay leaf, and sauté for 30 seconds until aromatic.
Stir in the sliced onion and cook until golden brown, about 5-7 minutes.
Add the minced garlic and grated ginger, and sauté for 1 minute.
Mix in the turmeric powder, coriander powder, and red chili powder (if using). Stir well to combine.
Add the chopped tomatoes and cook for 3-5 minutes until they break down and form a thick paste.
Toss in the diced carrots, peas, cauliflower florets, and spinach, stirring to coat the vegetables in the spice mixture.
Pour in the low-sodium vegetable broth and bring it to a boil.
Add the drained brown rice along with salt, and stir gently to distribute the ingredients evenly.
Reduce the heat to low, cover the pot, and simmer for 25-30 minutes, or until the rice is tender and the liquid is absorbed. Check occasionally and add a splash of water if needed to prevent sticking.
Turn off the heat and let the Tehri rest, covered, for 5 minutes.
Fluff the rice gently with a fork, then stir in the fresh cilantro and lemon juice.
Serve warm and enjoy your heart-healthy Tehri!
Nutrition Facts
Calories |
655 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1649 mg | 72% | |
| Total Carbohydrate | 109.2 g | 40% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 25.0 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 317 mg | 24% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 2562 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
