Low Sodium Masala Bhat
Savor the delightful flavors of **Low Sodium Masala Bhat**, a heart-healthy twist on the classic Indian spiced rice dish. This vibrant one-pot recipe combines fragrant basmati rice with nutrient-rich vegetables like carrots, green beans, and green peas, all simmered in an aromatic blend of turmeric, cumin, coriander, and garam masala. With no added salt, the dish gets its bold flavor from a medley of fresh herbs, minced ginger, garlic, and a splash of tangy lemon juice. Ideal for those managing sodium intake, this quick and easy recipe is ready in just 45 minutes and serves as a perfect gluten-free, vegetarian main or side dish. Garnished with fresh cilantro, it’s as nourishing as it is delicious—your new mealtime favorite!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 2 tablespoons Cooking oil
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 0.5 teaspoon Coriander powder
- 0.5 cup Green peas
- 1 medium Carrot, diced
- 0.5 cup Green beans, chopped
- 1 medium Tomato, chopped
- 1 teaspoon Ginger, minced
- 2 pieces Garlic cloves, minced
- 0.25 cup Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for about 15 minutes, then drain.
Heat the cooking oil in a large pot over medium heat. Add cumin seeds and sauté until they begin to crackle.
Add minced ginger and garlic to the pot and sauté for a few seconds until fragrant.
Stir in the chopped tomato and cook for 3-4 minutes until it softens.
Add diced carrots, green beans, and green peas to the pot. Mix well and cook for another 3-4 minutes, stirring occasionally.
Sprinkle turmeric powder, red chili powder, coriander powder, and garam masala over the vegetables. Stir to coat the vegetables well with the spices.
Add the soaked and drained rice to the pot. Gently mix to combine everything, ensuring the rice is well incorporated with the vegetables and spices.
Pour in 2 cups of water and bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let the rice cook for about 15 minutes or until all the water is absorbed and the rice is tender.
Remove the pot from 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 lemon juice, and garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 85 mg | 4% | |
| Total Carbohydrate | 84.8 g | 31% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 13.4 g | ||
| Protein | 16.4 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 192 mg | 15% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1124 mg | 24% | |
*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.
