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Iron Rich Tomato Methi Pulao Recipe
Women, in general, are slight deficient in iron. But when it comes to Indian women, almost 50 percent of them are anaemic. Anaemia is a form of iron deficiency that is actually an epidemic among Indian women.
That is why, iron-rich recipes are very essential for women. Iron-rich recipes specifically include healthy foods such as red meat, green vegetables, legumes and herbs.
Methi or fenugreek is a good source of iron. That is why fenugreek, both its seeds and leaves, are considered medicinal for curing anemia.
In fact, even if you follow standard medicine, patients with low hemoglobin count are usually put on a diet of fenugreek and other vegetables such as spinach and lettuce.
So, today, we have a simple and nutritious rice recipe for you to try. This iron rich tomato methi pulao is laden with nutrients as it combines all the best nutritious elements such as fenugreek, brown rice and tomatoes.
This recipe gets ready in minutes and is a perfect dish for the working people who have no time for lengthy recipes.
Take a look at this recipe of tomato methi pulao and give it a try.
Serves:
4
Preparation
time:
10
minutes
Cooking
time:
20
minutes
All you need
- Tomatoes- 3 (chopped)
- Methi (fenugreek leaves)- 3 cups (chopped)
- Brown rice- 3 cups (cooked)
- Onion paste- 1/4 cup
- Garlic paste- 2tsp
- Green chillies- 2 (slit)
- Turmeric powder- 1tsp
- Red chilli powder- 1tsp
- Jeera (cumin) powder- 1tsp
- Dhaniya (coriander) powder- 1tsp
- Salt- as per taste
- Jeera seeds- 1tsp
- Bay leaf- 1
- Cinnamon- 1 stick
- Cloves- 2-3
- Green cardamoms- 2
- Oil- 2tbsp
Procedure
1.
Heat
oil
in
a
pan
and
add
jeera
seeds,
bay
leaf,
cinnamon,
green
cardamoms,
cloves
and
saute
for
a
minute.
2.
Add
green
chillies,
onion
paste,
garlic
paste
and
saute
for
4-5
minutes.
3.
Then,
add
the
tomatoes,
turmeric
powder,
red
chilli
powder,
jeera
powder,
dhaniya
powder
and
cook
for
2-3
minutes
on
medium
flame.
4.
Now,
add
the
methi
leaves
and
cook
for
3-4
minutes.
5.
Add
salt
and
mix
well.
Allow
the
methi
leaves
to
cook
properly.
6.
Then
add
the
cooked
brown
rice
and
mix
gently.
Check
the
seasoning
and
adjust
it
accordingly.
7.
Once
done,
switch
off
the
flame
and
serve.
Tasty and healthy iron rich tomato methi pulao is ready to be served. Serve this healthy meal with curd or curry of your choice.
Nutrition
Value
The
methi
leaves
are
laden
with
iron.
When
cooked
with
the
vitamin
C
enriched
tomatoes,
this
recipe
becomes
all
the
more
healthy.
It
is
perfect
recipe
for
weight
watchers,
diabetics
and
people
with
high
cholesterol.
Tip
To
soften
the
rice
grains
a
little
and
to
reduce
the
cooking
time,
brown
rice
should
be
soaked
prior
to
cooking.
Soak
the
rice
for
an
hour
or
two.
Drain
the
water
and
use
as
required.
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