Low Fat Vangi Bhat
Delight in the rich, aromatic flavors of South India with this delicious and healthy Low Fat Vangi Bhat! Perfect for those seeking a lighter meal, this recipe transforms the traditional rice dish into a wholesome, guilt-free delight by using minimal oil and fresh, nutrient-packed ingredients. The tender bite-sized eggplants are infused with fragrant spices like curry leaves, turmeric, and Vangi Bhat masala, while a hint of tangy tamarind ties everything together beautifully. Featuring fluffy basmati rice and optional crunchy roasted peanuts for extra texture, this dish is a quick and satisfying option for a wholesome lunch or dinner. Garnished with fresh cilantro, Low Fat Vangi Bhat is both a feast for the eyes and the palate. Best served warm and paired with yogurt or a simple salad for a complete meal, it's a must-try for fans of Indian cuisine.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 4 Small eggplants (brinjals), chopped into bite-sized pieces
- 1 teaspoon Cooking spray or minimal oil
- 1 teaspoon Mustard seeds
- 8 Curry leaves
- 0.25 teaspoon Asafoetida (hing)
- 0.25 teaspoon Turmeric powder
- 2 teaspoons Vangi Bhat masala powder
- 1 teaspoon Tamarind paste
- 1 teaspoon Salt
- 2 tablespoons Roasted peanuts (optional)
- 2 tablespoons Fresh cilantro, chopped
- 2 cups Water
Instructions
Rinse the basmati rice thoroughly until the water runs clear. Soak it for 15 minutes, then drain.
In a medium saucepan, combine the soaked rice with 2 cups of water and a pinch of salt. Cook on medium heat until the rice is tender and the water is fully absorbed. Set aside to cool slightly.
Heat a large non-stick skillet over medium heat and lightly coat it with cooking spray or use 1 teaspoon of oil.
Add mustard seeds to the skillet. Once they start to splutter, add curry leaves and asafoetida (hing). Stir for a few seconds until aromatic.
Add the chopped eggplants to the skillet along with turmeric powder and a pinch of salt. Sauté for 5-7 minutes, stirring occasionally, until the eggplants become tender.
Mix in the Vangi Bhat masala powder, tamarind paste, and 2 tablespoons of water. Cook for another 2-3 minutes, ensuring the flavors are well incorporated with the eggplants.
Gently fold the cooked rice into the skillet, mixing well to coat the rice evenly with the spice mixture and eggplants.
Adjust salt to taste and cook for an additional 2-3 minutes on low heat, allowing the flavors to meld together.
Optionally, garnish with roasted peanuts and fresh cilantro before serving.
Nutrition Facts
Calories |
615 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2463 mg | 107% | |
| Total Carbohydrate | 101.2 g | 37% | |
| Dietary Fiber | 23.8 g | 85% | |
| Total Sugars | 17.9 g | ||
| Protein | 20.8 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2016 mg | 43% | |
*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.
