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. It’s 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. -
Sauté the Aromatics:
Add the finely chopped onion, ginger, and garlic to the pan. Sauté 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 sauté for about 3 minutes to combine the flavors. -
Mix with Rice:
Add the cooked rice to the pan with the sautéed 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 sautéing 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.
