Chinese Vegetable Brown Rice

Know What you Eat - Green Onions, Scallions are actually baby onions picked before a large bulb has formed. Don't confuse them with spring onions, which have larger bulbs.

Cooking Time - 15-20 min

Preparation Time - 15 min

Serves - 4 to 6

Ingredients

Brown rice - 2 cups

Broccolli florets - 1 cup

Bell pepper(Red & Green) - half each

Carrots(big) - 2

Scallion - 1 bunch

Onion - 1

Water

Salt to taste

Soy sauce - 1 1/2 table spoon

Vinegar - 1 table spoon

Red chilly sauce - 1 table spoon (or to desired spiciness)

Oil - 2 table spoon + 1 tsp

Method

1) Soak rice in water for 30 mins.

2) Boil water in a pan(for each cup of rice I used 1 3/4 cups of water) add rice, 1 tsp oil, 1 tsp of salt and wait for few minutes for it to cook.

3) Watch carefully and once the rice is cooked, remove from stove and pour cold water and put in a colander for it to drain completely .

4) Make sure the rice is not overcooked and each grain is separate, if it is overcooked this dish will not come out properly.

5) Heat a pan add 2 table spoons of oil and stir fry on high Onion first for 2 mins, Carrot and Broccolli for 3 mins and Bell pepper for 1 minute.

6) Now add the chopped scallion soy sauce, vinegar and red chilly sauce and add the rice.

7) Combine gently so that the rice is coated with all the spices and switch off the stove.

8) Now taste the rice and if desired you can add some more salt and oil if you need more greasy rice.

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Tomato Onion Chutney & Idli(Steamed Rice & Lentil Dumplings)

Know what you Eat - If you are looking for a fat free food Idli(Steamed Rice & Lentil Dumpling) is the top food on the list. Idlis are made from a combination of rice and urad dal which is fermented and then steamed. Both these processes are very good for the digestive system and involve cooking with no oil at all. Most restaurants however use baking soda to speed up getting the idli batter ready and while too much baking soda does destroy nutrients and affects the digestive system in the long run. This is a very popular breakfast item in South India.



Now coming to the nutrition in this food, the carotenoid lycopene found in tomatoes (and everything made from them) is a very useful antioxidant and has cancer-preventing properties. Urad Dal(a type of lentil) is a very good source of dietary fiber and protein. Parboiling rice drives nutrients, especially thiamine, from the bran into the grain, so that parboiled white rice is 80% nutritionally similar to brown rice.

From yesterday's Chole puri from the North we are travelling down to the traditional Idli chutney of South. I always have Idli batter in my refrigerator and this is one of the quick breakfast item on a time crunchy day.

Tomato Chutney

Preparation Time - 1o mins
Cooking Time - 15 mins
Serves - 4


Ingredients

Tomato - 2 big ones ripe and firm but not over ripe
Onion - 1
Red chilli - 4 or to taste
Oil - 2 tsp
Mustard seeds - 1/2 tsp
Split Urad dal - 2 tsp
Asafaoetida powder - pinch

Method

1) Chop tomato and onion into small pieces and corsely grind in a blender along with red chillies(do not puree, otherwise it will become like tomato ketchup).
2) Heat oil, add mustard seeds. Once they stop spluttering add split urad dal, asafoetida powder and saute till urad dal becomes slightly brown.
3) Now add the tomato, onion, red chill paste and simmer in the gas stove for 10 to 15 minutes till the water evaporates.
4) Add salt to taste and serve with hot idlis.

Idli


Ingredients

Urad Dal(whole) - 1 cup
Idli Rice(Puzhungal Arisi/ ParBoiled Rice) - 2 1/2 cups**
Salt to taste

Method

1) Rinse and drain Urad dal till you get a clear water. Now soak in enough water for 2-3 hours.
2) Rinse and drain Idli rice and soak in enough water for 6 hours.
3) Using a stone grinder/blender grind the urad dal adding the soaked water little by little till you get a smooth fluffy batter.
4) Now grind the rice into a fine paste adding water little by little.
5) Mix the Urad dal batter, Rice batter and Salt and mix them thoroughly.
6) Leave it over night for the batter to ferment nicely, on cold winter days switch on the oven light and leave the batter inside the oven overnight. The heat from the light will make the batter to ferment.
7) The trick to get a soft spongy idli is proportion, the grind urad batter and rice batter should be in equal quantity, so based on how much batter you are getting from the urad dal adjust your rice batter.
8) Now use cooking spray and grease the idli plates, thoroughly combine the fermented batter and pour the batter in the greased plates and steam them for 15 minutes on medium heat in a pressure cooker or pan till they are cooked.
9) Serve with Chutney.

Event Participation

This dish goes to My legume love affair twelfth helping event hosted by Annarasa started by Susan.

This dish goes to Delectable Combinations hosted by Kamalika originally started by Sunshinemom.

This goes to EFM June Breakfast series hosted by Srish.

*This rice measurement depends on how much batter comes out from the urad dal, for most of the varieties available in India you can add as much upto 5 cups of rice. But the ones available here i use anywhere between 2 1/2 to 3 cups of rice. The fluffy urad batter and the rice batter should be in equal quantity to get a soft idli. So adjust according to the quality of your urad dal)

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