Low Fat Masala Bhat
Indulge in the delightful flavors of Low Fat Masala Bhat, a wholesome Indian spiced rice dish that perfectly balances taste and health. Made with aromatic basmati rice, an assortment of vibrant vegetables like carrots, peas, and cauliflower, and a symphony of spices including garam masala, cumin, and turmeric, this recipe offers a guilt-free way to enjoy robust, traditional flavors. Enhanced with fresh ginger, garlic, and a splash of zesty lemon juice, this low-fat version of masala bhat is perfect for a nutritious meal that doesn't compromise on taste. Quick to prepare and ready in under 40 minutes, it's an ideal choice for busy weeknights or a satisfying, vegetarian dish to impress your guests. Serve warm and garnish with fresh cilantro for a burst of freshness in every bite!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 1 medium, chopped Carrot
- 0.5 cup Peas
- 0.5 cup Cauliflower florets
- 0.25 cup, chopped Green beans
- 1 medium, finely chopped Onion
- 1 inch, grated Ginger
- 2 cloves, minced Garlic
- 1 medium, chopped Tomato
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Mustard seeds
- 1 teaspoon Coriander powder
- 1 teaspoon Salt
- 1 tablespoon Lemon juice
- 2 tablespoons, chopped Cilantro
- 1 tablespoon Low-fat cooking oil
- 1 inch Cinnamon stick
- 1 whole Bay leaf
Instructions
Rinse the basmati rice thoroughly under running water until the water runs clear, then soak it in water for 15 minutes. Drain and set aside.
In a large pan, heat the low-fat cooking oil over medium heat. Add the mustard seeds and wait for them to splutter.
Add the cumin seeds, cinnamon stick, and bay leaf. Sauté for a few seconds until aromatic.
Add the chopped onion and sauté until it turns translucent.
Stir in the grated ginger and minced garlic. Cook for a minute until they release their aroma.
Add the chopped tomato and cook until it becomes soft and starts to break down.
Mix in the turmeric powder, red chili powder, coriander powder, and salt. Stir well.
Add the chopped carrot, peas, cauliflower florets, and green beans. Mix to coat the vegetables with the spice mixture.
Pour in the drained rice and gently mix to combine with the vegetables and spices.
Add 2 cups of water to the pan. Stir everything together and bring to a boil.
Reduce the heat to low, cover the pan with a lid, and let it simmer for about 15 minutes or until the rice is cooked and the water is absorbed.
Once cooked, turn off the heat and let it sit covered for an additional 5 minutes to allow the flavors to meld.
Fluff the rice gently with a fork, stir in the lemon juice, and garnish with chopped cilantro before serving.
Nutrition Facts
Calories |
633 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3669 mg | 160% | |
| Total Carbohydrate | 108.1 g | 39% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 26.5 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1340 mg | 29% | |
*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.
