Broccoli rice and Tomato Dal
This rice, made with broccoli, is a very healthy rice variety, which makes for a great lunch box option as well.
I have not used onions or garlic in this recipe. You may add those for a more pulav like flavor.
Broccoli is a cruciferous veggie, very much prized for its anti cancer properties. It is high in a compound called sulphoraphane, which gives broccoli its anti inflammatory and cancer fighting properties. It is preferable to steam the broccoli florets for no longer than 10-12 mins, as cooking it in high temperature for a longer time, will minimise its health benefits.
I made a simple comforting Tomato dal to go along with this rice.
Let's proceed to the recipe
Broccoli rice:
Ingredients:
Basmati rice- 1 cup (pre soaked)
Broccoli- a medium sized head, chopped into florets- 1 cup
Chilli powder- 1 tsp
Turmeric powder- 1 tsp
Salt- as needed
Oil- 3 tsps
Notes:
Rinse the florets thoroughly. Steam the florets for 10-12 minutes. Once done, keep the steamed florets ready for use.
Spices for seasoning:
Cumin seeds- 1 tsp
Preparation
Heat oil in a kadai. Add the cumin seeds. Once it crackles, reduce the flame to low. Add in the chilli powder. Roast the chilli powder in the oil over a low flame for a minute. This roasting gives a unique flavor to the rice. Add in the steamed broccoli florets, salt and turmeric powder. Saute for a minute.
Add the raw basmati rice and hot water to the pan. The quantity of water to be used will depend on the age and quality of the rice. Stir gently and cook covered over a medium flame .
The crunchiness of the broccoli florets, and the slightly roasted flavor from the chilli powder, takes this dish to an entirely new level.
Once done, transfer to a serving bowl. Serve hot with some gravy of your choice. I made a simple comforting Tomato Dal to go with the rice, the recipe for which is as follows
Tomato Dal
Ingredients
Toor dal-1/4 cup
Moong dal-1/4 cup
Tomato-1 (finely chopped)
Green chilly- 1 (finely chopped)
Ginger- a small chunk (grated)
Turmeric powder- 1 tsp
Salt- as needed
Ghee- 2 tsps
Notes
Rinse the lentils well, and soak them. I generally soak them overnight, as this will help in reducing the anti nutrients, found naturally in lentils. Soaking over a longer period, also helps in faster cooking and improves the digestibility.Make sure to drain the water used in soaking.
Spices for seasoning:
Mustard seeds- 1 tsp
Preparation
Pressure cook the lentils for 2 whistles. Once cooked, mash it with the back of the ladle. Keep aside.
Heat 2 tsps of ghee in a kadai. When hot, add the mustard seeds. Once it splutters, add the mustard seeds,chopped green chillies and grated ginger. Saute for a minute. Add the chopped tomatoes, turmeric powder and salt. Fry for a couple of minutes, until the tomatoes turn mushy.
Add the cooked toor dal. If the dal appears on the thicker side, add a cup of water. Stir well so that everything blends together. Cook over a low flame for a couple of minutes.
Once done, turn off the stove.
Enjoy this simple, comforting dal with rice or rotis.
 |
| Broccoli rice and Tomato Dal |
This rice, made with broccoli, is a very healthy rice variety, which makes for a great lunch box option as well.
I have not used onions or garlic in this recipe. You may add those for a more pulav like flavor.
Broccoli is a cruciferous veggie, very much prized for its anti cancer properties. It is high in a compound called sulphoraphane, which gives broccoli its anti inflammatory and cancer fighting properties. It is preferable to steam the broccoli florets for no longer than 10-12 mins, as cooking it in high temperature for a longer time, will minimise its health benefits.
I made a simple comforting Tomato dal to go along with this rice.
Let's proceed to the recipe
Broccoli rice:
Ingredients:
Basmati rice- 1 cup (pre soaked)
Broccoli- a medium sized head, chopped into florets- 1 cup
Chilli powder- 1 tsp
Turmeric powder- 1 tsp
Salt- as needed
Oil- 3 tsps
Notes:
Rinse the florets thoroughly. Steam the florets for 10-12 minutes. Once done, keep the steamed florets ready for use.
Spices for seasoning:
Cumin seeds- 1 tsp
Preparation
Heat oil in a kadai. Add the cumin seeds. Once it crackles, reduce the flame to low. Add in the chilli powder. Roast the chilli powder in the oil over a low flame for a minute. This roasting gives a unique flavor to the rice. Add in the steamed broccoli florets, salt and turmeric powder. Saute for a minute.
Add the raw basmati rice and hot water to the pan. The quantity of water to be used will depend on the age and quality of the rice. Stir gently and cook covered over a medium flame .
The crunchiness of the broccoli florets, and the slightly roasted flavor from the chilli powder, takes this dish to an entirely new level.
Once done, transfer to a serving bowl. Serve hot with some gravy of your choice. I made a simple comforting Tomato Dal to go with the rice, the recipe for which is as follows
Tomato Dal
Ingredients
Toor dal-1/4 cup
Moong dal-1/4 cup
Tomato-1 (finely chopped)
Green chilly- 1 (finely chopped)
Ginger- a small chunk (grated)
Turmeric powder- 1 tsp
Salt- as needed
Ghee- 2 tsps
Notes
Rinse the lentils well, and soak them. I generally soak them overnight, as this will help in reducing the anti nutrients, found naturally in lentils. Soaking over a longer period, also helps in faster cooking and improves the digestibility.Make sure to drain the water used in soaking.
Spices for seasoning:
Mustard seeds- 1 tsp
Preparation
Pressure cook the lentils for 2 whistles. Once cooked, mash it with the back of the ladle. Keep aside.
Heat 2 tsps of ghee in a kadai. When hot, add the mustard seeds. Once it splutters, add the mustard seeds,chopped green chillies and grated ginger. Saute for a minute. Add the chopped tomatoes, turmeric powder and salt. Fry for a couple of minutes, until the tomatoes turn mushy.
Add the cooked toor dal. If the dal appears on the thicker side, add a cup of water. Stir well so that everything blends together. Cook over a low flame for a couple of minutes.
Once done, turn off the stove.
Enjoy this simple, comforting dal with rice or rotis.
No comments:
Post a Comment