Low Sodium Masala Bhat

Transform your weeknight meals with this flavorful and heart-healthy Low Sodium Masala Bhat, a vibrant take on the classic Indian spiced rice dish. Bursting with colorful veggies like carrots, green beans, and peas, this one-pot wonder balances bold spices—such as garam masala and turmeric—while keeping the sodium low and the flavor high. Perfectly fluffy basmati rice is infused with aromatic cumin, garlic, and ginger, creating a dish that's as wholesome as it is comforting. Finished with a spritz of fresh lemon juice and a sprinkle of cilantro, this low-sodium recipe is ideal for those seeking a nutritious, family-friendly meal without compromising on taste.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 2 tablespoons Cooking oil
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 0.5 teaspoon Coriander powder
• 0.5 cup Green peas
• 1 medium Carrot, diced
• 0.5 cup Green beans, chopped
• 1 medium Tomato, chopped
• 1 teaspoon Ginger, minced
• 2 pieces Garlic cloves, minced
• 0.25 cup Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for about 15 minutes, then drain.

Step 2

Heat the cooking oil in a large pot over medium heat. Add cumin seeds and sauté until they begin to crackle.

Step 3

Add minced ginger and garlic to the pot and sauté for a few seconds until fragrant.

Step 4

Stir in the chopped tomato and cook for 3-4 minutes until it softens.

Step 5

Add diced carrots, green beans, and green peas to the pot. Mix well and cook for another 3-4 minutes, stirring occasionally.

Step 6

Sprinkle turmeric powder, red chili powder, coriander powder, and garam masala over the vegetables. Stir to coat the vegetables well with the spices.

Step 7

Add the soaked and drained rice to the pot. Gently mix to combine everything, ensuring the rice is well incorporated with the vegetables and spices.

Step 8

Pour in 2 cups of water and bring the mixture to a boil over high heat.

Step 9

Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let the rice cook for about 15 minutes or until all the water is absorbed and the rice is tender.

Step 10

Remove the pot from heat and let it sit, covered, for an additional 5 minutes to allow the flavors to meld.

Step 11

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

Nutrition Facts

Serving size	(1120.2g)

Amount per serving	% Daily Value*
Calories	660.1

Total Fat 31.1g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 85.2mg	0%
Total Carbohydrate 84.8g	0%
Dietary Fiber 14.0g	0%
Total Sugars 13.4g
Protein 16.4g	0%

Vitamin D 0IU	0%
Calcium 191.5mg	0%
Iron 9.4mg	0%
Potassium 1123.9mg	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: 40.9%

Protein: 9.6%

Carbs: 49.5%