Low Fat Masala Bhat

Elevate your weeknight meal game with this flavorful and guilt-free **Low Fat Masala Bhat**, a lightened-up version of the classic Indian spiced rice dish. Bursting with the vibrant flavors of cumin, garam masala, and fresh cilantro, this recipe combines fluffy basmati rice with a medley of colorful vegetables like carrots, peas, and cauliflower. By using a single tablespoon of low-fat cooking oil and aromatic whole spices like cinnamon and bay leaf, this dish delivers authentic taste without the excess fat. Perfect as a wholesome vegetarian main or a show-stopping side, this aromatic one-pot wonder is ready in just 40 minutes and packed with nutrients and bold flavors that will leave both your tummy and taste buds satisfied.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 1 medium, chopped Carrot
• 0.5 cup Peas
• 0.5 cup Cauliflower florets
• 0.25 cup, chopped Green beans
• 1 medium, finely chopped Onion
• 1 inch, grated Ginger
• 2 cloves, minced Garlic
• 1 medium, chopped Tomato
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 0.25 teaspoon Mustard seeds
• 1 teaspoon Coriander powder
• 1 teaspoon Salt
• 1 tablespoon Lemon juice
• 2 tablespoons, chopped Cilantro
• 1 tablespoon Low-fat cooking oil
• 1 inch Cinnamon stick
• 1 whole Bay leaf

Directions

Step 1

Rinse the basmati rice thoroughly under running water until the water runs clear, then soak it in water for 15 minutes. Drain and set aside.

Step 2

In a large pan, heat the low-fat cooking oil over medium heat. Add the mustard seeds and wait for them to splutter.

Step 3

Add the cumin seeds, cinnamon stick, and bay leaf. Sauté for a few seconds until aromatic.

Step 4

Add the chopped onion and sauté until it turns translucent.

Step 5

Stir in the grated ginger and minced garlic. Cook for a minute until they release their aroma.

Step 6

Add the chopped tomato and cook until it becomes soft and starts to break down.

Step 7

Mix in the turmeric powder, red chili powder, coriander powder, and salt. Stir well.

Step 8

Add the chopped carrot, peas, cauliflower florets, and green beans. Mix to coat the vegetables with the spice mixture.

Step 9

Pour in the drained rice and gently mix to combine with the vegetables and spices.

Step 10

Add 2 cups of water to the pan. Stir everything together and bring to a boil.

Step 11

Reduce the heat to low, cover the pan with a lid, and let it simmer for about 15 minutes or until the rice is cooked and the water is absorbed.

Step 12

Once cooked, turn off the heat and let it sit covered for an additional 5 minutes to allow the flavors to meld.

Step 13

Fluff the rice gently with a fork, stir in the lemon juice, and garnish with chopped cilantro before serving.

Nutrition Facts

Serving size	(1244.7g)

Amount per serving	% Daily Value*
Calories	633.4

Total Fat 16.9g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3668.9mg	0%
Total Carbohydrate 108.1g	0%
Dietary Fiber 14.9g	0%
Total Sugars 26.5g
Protein 18.5g	0%

Vitamin D 0IU	0%
Calcium 232.3mg	0%
Iron 9.3mg	0%
Potassium 1340.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.1%

Protein: 11.2%

Carbs: 65.7%