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[PROS]
- Rich in antioxidants from tomatoes (Lycopene) and spices.
- Provides complex carbohydrates for sustained energy from rice.
- Contains plant-based protein and fiber from lentils.
[CONS]
- High sodium potential if salt is not measured carefully.
- Spicy profile may not be suitable for all palates.
- Can be higher in calories and fat depending on oil and cashew/peanut quantities.
[DIETITIAN REVIEW]
This Spicy Tomato Rice offers a good blend of flavors and essential nutrients. Tomatoes provide beneficial antioxidants, while the lentils add fiber and plant-based protein. While it's a good source of energy, careful attention to salt and oil quantities is recommended for a balanced meal. Score: 7.5/10
| Ingredient | Qty |
|---|---|
| rice - cooked | 2-1/2 cups |
| tomatoes | 3 |
| BC Belle Bhat powder | 3 teaspoons |
| salt | as per taste |
| chickpea lentils | 1 teaspoon |
| cumin seeds | 1/2 teaspoon |
| white urad dal | 1 teaspoon |
| mustard | 1/2 Teaspoon |
| green chilli | 1 |
| dry red chilli | 1 |
| cashew - or peanuts | 2 teaspoons |
| oil | 1-1/2 tablespoons |
| asafoetida | 1/2 teaspoon |
1. Puree the three tomatoes into a smooth paste. Chop the green chilli finely.
2. Heat 1-1/2 tablespoons of oil in a pan over medium heat. Add mustard, cumin seeds, chickpea lentils, white urad dal, dry red chilli, green chilli, and asafoetida. Sauté until the dals turn light golden and the spices are fragrant.
3. Add the cashew or peanuts to the pan and fry until lightly browned.
4. Pour in the tomato puree and cook, stirring occasionally, until the mixture thickens and the oil begins to separate from the sides (approximately 5-7 minutes).
5. Stir in the BC Belle Bhat powder and salt to taste. Cook for another 2 minutes, ensuring the spices are well combined with the tomato mixture.
6. Add the cooked rice to the pan and mix gently until the rice is uniformly coated with the spicy tomato masala.
7. Serve the Spicy Tomato Rice hot.