Low Fat Vangi Bhat

Elevate your weeknight meals with this flavorful and guilt-free Low Fat Vangi Bhat—a lightened-up version of the classic South Indian spiced rice dish. Brimming with tender eggplants (brinjals) and infused with aromatic spices like turmeric, curry leaves, and vibrant Vangi Bhat masala, this recipe offers an authentic taste while keeping the fat content minimal, thanks to the use of cooking spray or just a teaspoon of oil. A zing of tamarind paste balances the flavors beautifully, making every bite a savory delight. Served with the optional crunch of roasted peanuts and a sprinkle of fresh cilantro, this wholesome dish is perfect for a quick yet satisfying vegetarian meal. Ready in just 40 minutes, Low Fat Vangi Bhat is a healthy, one-pot crowd-pleaser you’ll love returning to time and time again!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 2

Ingredients

• 1 cup Basmati rice
• 4 Small eggplants (brinjals), chopped into bite-sized pieces
• 1 teaspoon Cooking spray or minimal oil
• 1 teaspoon Mustard seeds
• 8 Curry leaves
• 0.25 teaspoon Asafoetida (hing)
• 0.25 teaspoon Turmeric powder
• 2 teaspoons Vangi Bhat masala powder
• 1 teaspoon Tamarind paste
• 1 teaspoon Salt
• 2 tablespoons Roasted peanuts (optional)
• 2 tablespoons Fresh cilantro, chopped
• 2 cups Water

Directions

Step 1

Rinse the basmati rice thoroughly until the water runs clear. Soak it for 15 minutes, then drain.

Step 2

In a medium saucepan, combine the soaked rice with 2 cups of water and a pinch of salt. Cook on medium heat until the rice is tender and the water is fully absorbed. Set aside to cool slightly.

Step 3

Heat a large non-stick skillet over medium heat and lightly coat it with cooking spray or use 1 teaspoon of oil.

Step 4

Add mustard seeds to the skillet. Once they start to splutter, add curry leaves and asafoetida (hing). Stir for a few seconds until aromatic.

Step 5

Add the chopped eggplants to the skillet along with turmeric powder and a pinch of salt. Sauté for 5-7 minutes, stirring occasionally, until the eggplants become tender.

Step 6

Mix in the Vangi Bhat masala powder, tamarind paste, and 2 tablespoons of water. Cook for another 2-3 minutes, ensuring the flavors are well incorporated with the eggplants.

Step 7

Gently fold the cooked rice into the skillet, mixing well to coat the rice evenly with the spice mixture and eggplants.

Step 8

Adjust salt to taste and cook for an additional 2-3 minutes on low heat, allowing the flavors to meld together.

Step 9

Optionally, garnish with roasted peanuts and fresh cilantro before serving.

Nutrition Facts

Serving size	(1203.5g)

Amount per serving	% Daily Value*
Calories	614.8

Total Fat 17.5g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2463.0mg	0%
Total Carbohydrate 101.2g	0%
Dietary Fiber 23.8g	0%
Total Sugars 17.9g
Protein 20.8g	0%

Vitamin D 0IU	0%
Calcium 440.2mg	0%
Iron 8.8mg	0%
Potassium 2016.5mg	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: 24.4%

Protein: 12.9%

Carbs: 62.7%