Heart-Healthy Vangi Bhat
Savor the vibrant flavors of "Heart-Healthy Vangi Bhat," a wholesome and delicious take on the classic South Indian rice dish. Made with nutrient-rich brown rice and tender, bite-sized baby eggplants, this recipe is infused with aromatic spices, tangy tamarind, and the signature Vangi Bhat Masala blend. This low-sodium dish is prepared using heart-healthy oils and includes optional green peas for an added nutritional boost. Finished with a sprinkle of freshly grated coconut and fragrant coriander leaves, it's a perfect balance of taste and health. Ready in just 45 minutes, this one-pot meal is ideal for a quick family dinner or meal prep. Serve warm with a side of low-fat yogurt for a comforting and nutritious experience.
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Recipe Information
Ingredients
- 1 cup Brown rice (uncooked)
- 2 cups Water
- 2 cups Baby eggplants (chopped into bite-sized pieces)
- 1 medium Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 0.5 cup Green peas (optional for added nutrition)
- 2 tablespoons Coconut (grated, unsweetened)
- 2 tablespoons Coriander leaves (chopped)
- 1 tablespoon Heart-healthy oil (like avocado or sunflower oil)
- 0.5 teaspoon Mustard seeds
- 8 leaves Curry leaves
- 0.25 teaspoon Turmeric powder
- to taste Salt (low sodium, to taste)
- 1.5 tablespoons Vangi Bhat Masala Powder (store-bought or homemade)
- 1 teaspoon Tamarind pulp
Instructions
Rinse the brown rice thoroughly under cold water. Cook the rice in 2 cups of water using a pressure cooker or a regular pot until tender. Allow it to cool and fluff with a fork.
While the rice is cooking, soak the chopped eggplants in a bowl of water to prevent browning.
Heat 1 tablespoon of heart-healthy oil in a large non-stick pan or a wok over medium heat. Add mustard seeds and let them splutter.
Add curry leaves and the chopped onions. Sauté until the onions turn translucent.
Add the chopped tomatoes and cook until they soften, about 3-4 minutes.
Drain the eggplants from the water and add them to the pan. Sauté for 5-6 minutes, stirring occasionally, until the eggplants start to soften.
If using, add the green peas and mix well.
Add turmeric powder, Vangi Bhat Masala Powder, tamarind pulp, and salt to the pan. Stir to combine and cook for another 2-3 minutes.
Fold the cooked rice into the vegetable-spice mixture gently, ensuring the rice is evenly coated with the masala. Add the grated coconut and mix well.
Cook for another 5 minutes on low heat to let the flavors meld together. Taste and adjust seasoning if needed.
Garnish with fresh coriander leaves and serve warm. Pair with a side of low-fat yogurt if desired.
Nutrition Facts
Calories |
1223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 36% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 226 mg | 10% | |
| Total Carbohydrate | 220.2 g | 80% | |
| Dietary Fiber | 31.7 g | 113% | |
| Total Sugars | 32.9 g | ||
| Protein | 30.0 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 220 mg | 17% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2268 mg | 48% | |
*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.
