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14 September, 2015

BROCCOLI…. CORN…. BEETROOT…. Masala Rice

Posted in : RICE ITEMS - PULAV / MASALA BATH / BISIBELE BATH / CHITRANNA on by : Divya Suresh Tags:

Broccoli….Corn….Beetroot…. masala rice with the goodness of Almonds too !! Combination of broccoli, sweet corn and beetroot definitely makes it a healthy one pot meal. Broccoli is a very good source of dietary fiber, Vitamin B6,Vitamin E, manganese, copper, potassium, magnesium, Vitamin B1, Omega – 3 fatty acids, Protein, Zinc, Calcium, Iron…..OMG! still many many more. Broccoli is rich in dozens & dozens of nutrients. Cholesterol reduction, Cancer prevention, reducing allergic reaction and inflammation, Powerful anti-oxidant, bone health, heart health, diet aid are some of the health benefits of using broccoli in our diet. Further more they say…a cup of broccoli has as much protein as a cup of rice or corn with half the calories. Sweet corn also has soluble and insoluble fiber, rich in vitamins like B 1, B 5, Vitamin C etc. It also has many health benefits. Beetroot helps lower your blood pressure, maintain a healthy weight, may help you improve muscle power, may prevent cancer, also a good source of Potassium and other minerals.

 

Please do check some more recipes here  corn ricecrushed corn riceBread-anaar ricePineapple fried riceVegetable fried rice

     

     Ingredients :

  • cooked rice – 2 cups
  • Broccoli – 1 cup
  • Corn Kernals – 1/2 cup
  • Beetroot (chopped) – 1 cup
  • Ghee/Butter -1 tbsp
  • Cumin seeds – 1tsp
  • White sesame seeds – 1tbsp
  • Asafoetida – 1/4 tsp
  • Turmeric Powder – 1 tsp
  • Salt to taste

     To Grind together :

  • Grated fresh coconut – 1/4 cup
  • Almonds – 6 to 8
  • Green chilies – 4 to 6
  • Coriander leaves (chopped) – 1 cup
  • Ginger paste – 1 tsp

 

Broccoli Masala Rice

 

    PROCEDURE :

  • Boil all the three vegetables separately in a container
  • Grind together all the ingredients under the heading “to grind together” to a smooth paste
  • Heat ghee/butter in a pan, add in cumin seeds,sesame seeds, hing, turmeric powder and let it crackle
  • Now add ground paste n saute well for 2 minutes till raw smell goes away
  • Now add cooked vegetables and Salt and mix well
  • Turn off the flame… put in cooked rice and combine everything nicely
  • Serve Broccoli corn beetroot masala rice with any kind of Raitha