Chick Pea and Mint Rice (Healthy Heart & Low Cholesterol Recipe) by Tarla Dalal

Tarla.Dalal's picture

Dec. 11, 2013

An all-rounder that contains ingredients from four cereal groups -- cereals, pulses, veggies and oil, the chickpea and mint rice is a satiating one-dish meal. The brown rice and mixed veggies used in this delicious preparation provide not just nutrients but also lots of fibre, to keep cholesterol levels in check. All you need is to serve this quick and easy rice with a bowl of calcium-rich low-fat curds to make a balanced and complete meal.

Ingredients

Oil 1 Teaspoon
Finely chopped garlic 1 Teaspoon
Thinly sliced onion 1/2 Cup (8 tbs)
Bay leaf 1
Cooked brown rice 2 Cup (32 tbs)
Boiled kabuli chana 1/2 Cup (8 tbs) (chick peas)
Chopped mixed boiled vegetables 1/2 Cup (8 tbs) (French beans, carrots and green peas)
Salt To Taste
Finely chopped mint leaves 1/4 Cup (4 tbs)
Green chili paste 1 Teaspoon
Lemon juice 1/2 Teaspoon

Directions

MAKING

1. In a non-stick pan, heat oil and saute garlic, onion and bay leaf over medium flame until onion turn brown.

2. Add brown rice, kabuli chana, mixed vegetables, and salt. Stir and cook for 1-2 minutes.

3. Add green chili paste, mint leaves and lemon juice. Mix well and cook over medium flame for another minute.

SERVING

4. Serve hot with low-fat curd.

Recipe Summary

Difficulty Level: Easy
Cook Time: 5 Minutes
Ready In: 5 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 186Calories from Fat 24

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 144 mg6%

Total Carbohydrates 35 g11.7%

Dietary Fiber 5 g20%

Sugars 2 g

Protein 5 g10%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet