Healthy Quick Tomato Rice

A lighter, higher-fiber version of quick South Indian tomato rice made with brown rice, extra veggies, minimal oil, and a simple tempering. Ready fast, flavorful, and satisfying.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

If using freshly cooked rice, spread it on a plate and let it cool 10–15 minutes so grains stay separate. (Brown rice works best when slightly cooled.)

Step 2

Heat 1 tbsp oil in a wide pan over medium heat. Add mustard seeds; when they splutter, add cumin, urad dal and chana dal. Fry until the dals turn light golden.

Step 3

Add curry leaves, green chilli and ginger; sauté 30 seconds.

Step 4

Add onion and carrot. Sauté 3–4 minutes until the onion softens. Add peas and cook 1–2 minutes.

Step 5

Add chopped tomatoes and salt. Cook 6–8 minutes, stirring occasionally, until tomatoes are soft and the mixture thickens (if it starts sticking, splash in 1–2 tbsp water).

Step 6

Add turmeric, red chilli powder, coriander powder and garam masala. Mix and cook 1 minute to bloom the spices.

Step 7

Add the cooked rice. Fold gently until evenly coated; avoid vigorous stirring to keep grains intact.

Step 8

Cook 2–3 minutes on low heat so flavors meld. Switch off heat, add lemon juice and coriander, and mix gently. Top with optional roasted peanuts and serve warm (great with curd/raita and salad).