High Protein Vangi Bhat
Elevate your meal prep game with this flavorful and nutritious High Protein Vangi Bhat! This recipe is a protein-packed twist on the classic South Indian rice dish, featuring tender basmati rice infused with the bold flavors of vangi bhat masala, turmeric, and aromatic tempering of mustard seeds and curry leaves. The addition of cooked chana dal and moong dal not only boosts the protein content but also creates a hearty, satisfying texture that pairs beautifully with soft, sautéed eggplants. Finished with a garnish of fresh cilantro, crunchy roasted peanuts, and a tangy splash of lemon juice, this one-pot dish is perfect for a wholesome dinner or an easy vegetarian lunch. Quick to prepare and full of flavor, High Protein Vangi Bhat is a delightful combination of taste, nutrition, and simplicity that you’ll love serving your family and friends. Enjoy it with a side of creamy yogurt or spicy pickles for a truly comforting meal!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 4 pieces Small eggplants (brinjals), diced
- 0.5 cup Cooked chana dal (split chickpeas)
- 0.5 cup Cooked moong dal (split green gram)
- 2 tablespoons Oil
- 1 teaspoon Mustard seeds
- 10 pieces Curry leaves
- 0.25 teaspoon Asafoetida (hing)
- 2 tablespoons Vangi bhat masala powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Chopped cilantro (coriander leaves)
- 2 tablespoons Roasted peanuts
- 1 tablespoon Lemon juice
Instructions
Rinse the basmati rice thoroughly under running water until it runs clear. Soak the rice in water for 20 minutes, then drain.
In a medium pot, add the soaked rice, 2 cups of water, and a pinch of salt. Cook the rice until tender and fluffy. Set aside to cool slightly.
Heat 2 tablespoons of oil in a large pan over medium heat.
Add the mustard seeds and let them pop. Then add the curry leaves and asafoetida, stirring for 10 seconds to release their aroma.
Add the diced eggplants to the pan and sauté for 5 minutes until they start to soften.
Stir in the vangi bhat masala powder, turmeric powder, and salt. Mix well to coat the eggplants evenly with the spices.
Add the cooked chana dal and moong dal to the pan. Mix gently to incorporate the lentils with the spice-coated eggplants.
Cook the mixture for another 3-5 minutes, stirring occasionally to prevent sticking.
Add the cooked basmati rice to the pan. Gently fold the rice into the vegetable and lentil mixture, ensuring everything is evenly combined.
Turn off the heat. Garnish the dish with chopped cilantro, roasted peanuts, and a squeeze of lemon juice.
Serve warm with a side of yogurt, raita, or pickles for a complete meal.
Nutrition Facts
Calories |
1123 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.3 g | 58% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2693 mg | 117% | |
| Total Carbohydrate | 153.3 g | 56% | |
| Dietary Fiber | 42.7 g | 152% | |
| Total Sugars | 28.0 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2688 mg | 57% | |
*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.
