Beetroot Greens Rice: A Wholesome Indian Delight
Beetroot Greens Rice is a vibrant and nutritious dish that brings together the earthy flavor of beetroot greens with the comforting texture of rice. Itβs a versatile, vegetarian recipe that can be enjoyed as a light dinner or a satisfying lunch. This Indian-inspired dish is not only quick to prepare but also packed with essential nutrients, making it a perfect option for those looking to incorporate more greens into their diet.
The recipe features tender beetroot greens, seasoned with aromatic spices and mixed with cooked rice, creating a savory dish that is as delicious as it is healthy. The addition of mustard seeds, cumin, curry leaves, and a hint of red chili powder gives this rice a burst of flavor, while the coriander powder complements the greens’ natural taste. Perfect for those who enjoy exploring vibrant, healthy meals, Beetroot Greens Rice is a great choice for anyone following a vegetarian diet.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cooked rice | 1 cup |
| Beetroot greens (finely chopped) | 200 grams |
| Onion (finely chopped) | 1 |
| Ginger (finely chopped) | 1 inch |
| Garlic (finely chopped) | 4 cloves |
| Red chili powder | 1/2 tablespoon |
| Coriander powder (Dhania) | 1/2 tablespoon |
| Sunflower oil | 1 tablespoon |
| Mustard seeds | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Curry leaves | 1 sprig |
| Salt | 1/2 teaspoon or to taste |
Nutritional Information (per serving)
| Nutrient | Value |
|---|---|
| Calories | ~180 kcal |
| Protein | ~3g |
| Carbohydrates | ~34g |
| Fat | ~5g |
| Fiber | ~3g |
| Sodium | ~100mg |
Instructions
-
Prep the Beetroot Greens:
Begin by removing the beetroot greens from the beetroot. Wash the greens thoroughly, rinsing them in cold water at least 4-5 times to remove any dirt. Once cleaned, chop the greens along with their tender pink stems finely, separating the pink stems from the leafy greens. Set them aside separately. -
Prepare the Flavor Base:
Heat 1 tablespoon of sunflower oil in a large pan or skillet over medium heat. Add 1/2 teaspoon each of mustard seeds and cumin seeds. Let the seeds crackle for a few seconds to release their aroma. -
SautΓ© the Aromatics:
Add the finely chopped onion, ginger, and garlic to the pan. SautΓ© the mixture for 2-3 minutes, or until the onion turns translucent and soft. -
Cook the Beetroot Stems:
Add the chopped pink beetroot stems to the pan and sprinkle a little water over them. Cover the pan and cook for about 5 minutes, allowing the stems to soften. -
Add the Greens and Spices:
Once the stems are cooked, add the chopped beetroot greens to the pan. Cook for an additional 1-2 minutes, just until the greens wilt down. Then, add 1/2 tablespoon each of red chili powder and coriander powder. Stir the mixture well and sautΓ© for about 3 minutes to combine the flavors. -
Mix with Rice:
Add the cooked rice to the pan with the sautΓ©ed greens and spices. Gently mix the rice with the beetroot greens mixture, ensuring that the rice is evenly coated with the flavorful spices. -
Simmer the Rice:
Reduce the heat to low, cover the pan with a lid, and allow the rice to cook for 5 more minutes to let the flavors meld together. -
Final Adjustments:
Taste the rice and add salt to your preference (typically 1/2 teaspoon). Stir everything together and turn off the heat. -
Serve:
Transfer the Beetroot Greens Rice to a serving platter. For an extra touch of flavor, serve it with a side of Tomato Onion Cucumber Raita or your favorite yogurt-based dip.
Serving Suggestions
Beetroot Greens Rice pairs wonderfully with a variety of side dishes, such as:
- Tomato Onion Cucumber Raita: A cooling yogurt-based side dish that complements the warm, spiced rice.
- Papad or Pickle: Add some crunch or tang to balance the soft texture of the rice.
- Simple Cucumber Salad: For an extra refreshing side dish, serve with a simple cucumber salad drizzled with lemon and a pinch of salt.
Tips for the Best Beetroot Greens Rice
- Adjusting the Spice Level: If you prefer a milder flavor, you can reduce the amount of red chili powder or omit it altogether. For a spicier kick, feel free to add extra chili powder or even a chopped green chili while sautΓ©ing the aromatics.
- Adding Protein: To make this dish a complete meal, you can stir in some cooked chickpeas, tofu, or even paneer cubes. This will provide an added protein boost.
- Rice Variations: While regular white rice works perfectly in this recipe, you can also use brown rice or any whole grain rice of your choice for a healthier option.
Beetroot Greens Rice is a simple yet flavorful dish that brings out the best of seasonal greens. It is a delightful option for a busy weeknight dinner or a nutritious meal for lunch. The balance of earthy beetroot greens and aromatic spices, combined with the comforting presence of rice, makes this dish a wholesome and satisfying choice for vegetarians and anyone looking to enjoy a healthy, flavorful meal.
