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Tomato Methi Rice Iron Rich Recipe by Tarla Dalal
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Tomato Methi Rice,iron - laden methi greens combined with Vitamin C rich tomatoes! • Recipe link : http://www.tarladalal.com/Tomato-Meth... • Subscribe : http://goo.gl/omhUio • Tarla Dalal App: http://www.tarladalal.com/free-recipe... • Facebook: / 207464147348 • YouTube Channel: / tarladalalskitchen • Pinterest: / tarladalal • Google Plus: https://plus.google.com/1078836208487... • Twitter: / tarla_dalal • Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ • Tomato Methi Rice • Iron-laden methi greens are combined with vitamin c rich tomatoes which helps in the absorption of iron. For an additional fibre touch, i have used the unpolished brown rice which is beneficial for weight watchers, diabetics and people with high cholesterol. • Preparation Time: 10 minutes • Cooking Time: 10 minutes • Makes 4 servings • • Ingredients • 1/2 cup chopped tomatoes • 3 cups chopped fenugreek (methi) leaves • 2 tsp oil • 1 bayleaf (tejpatta) • 2 cloves (laung / lavang) • 25 cinnamon (dalchini) • 2 cardamoms • 2 tsp finely chopped green chillies • 1/4 cup onion paste • 2 tsp garlic (lehsun) paste • 1 tbsp coriander-cumin seeds (dhania-jeera) powder • 1/2 tsp turmeric powder (haldi) • 2 tsp chilli powder • 3 cups cooked brown rice , refer handy tip • salt to taste • 1.Heat the oil in a deep non-stick pan and add the bayleaf, cloves, cinnamon and cardamom and sauté on a medium flame for 30 seconds. • 2. Add the green chillies, onion paste and sauté on a medium flame for another minute, till the onion paste turns brown in colour. • 3. Add the garlic paste and sauté on a medium flame for few seconds. • 4. Add the tomatoes and cook on a medium flame for 2 minutes or till the tomatoes are cooked while stirring continuously. • 5. Sprinkle a little water to avoid the onions from burning. Add the coriander-cumin seeds powder, turmeric powder, chilli powder and 2 tbsp water, mix well and cook on a medium flame for few seconds. • 6. Add the fenugreek leaves, mix well and cook on a slow flame for 3 to 4 more minutes or till the fenugreek leaves are cooked. • 7. Add the rice and salt, mix gently and cook on a slow flame for another 3 to 4 minutes. • 8. Serve hot with curds or raita of your choice. • Handy tip: • 1. To make 3 cups of cooked brown rice, boil enough water in a deep pan, add the salt, 1 tsp of oil and 1 cup of soaked and drained brown rice and cook till the rice is 85% cooked. Drain completely and use as required.
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