14 September, 2015

Broccoli corn beetroot masala rice |

Posted in : Rice dishes Masala bath on September 14, 2015 by : Divya Suresh Tags: almonds, beetroot rice, broccoli dish, coriander leaves, healthy, home made, MASALA BATH, masala rice, nutritious, SWEET CORN

ಬ್ರೊಕೋಲಿ ಕಾರ್ನ್ ಬೀಟ್ರೂಟ್ ಬಾತ್

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 besides that unique taste it has got.

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.

Ingredients : measuring cup used – 200ml

Cooked rice – 2 cups
Broccoli – 1 cup
Corn Kernels – 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

PROCEDURE :

Boil/steam cook 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 and saute well for 2 minutes or until raw smell vanishes
Now add cooked vegetables and Salt and mix well
Turn off the heat… put in cooked rice and combine everything nicely
Serve Broccoli corn beetroot masala rice with any kind of raita

In case you wish to have a look at some more raita recipes, then kindly click here – Potato raita , Cucumber raita , lentil/dal raita , ginger raita , fresh green peas raita , ladies finger/bhindi raita , uddina hittu/raita , beetroot Pomegranate raita , Pineapple raita , cucumber raita , sweet potato raita , fenugreek seeds raita , tomato raita , red pumpkin raita , banana/balehannina sasive , mixed fresh fruits raita , radish/moolangi raita , Apple raita