tanusreeroy

Healthy Recipes for optimal health

Spinach with mix vegetables and Perboiled Rice

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Spinach with mix vegetables and Perboiled Rice

Spinach with mix vegetables and Perboiled Rice

This is a delicious and refreshing lunch with spinach and perboiled rice along with the kumro fuler bora( tikia of pumpkin flower). The mustard seed and ginger paste gives it a tangy taste.

Spinach is a pack of many nutrients.It acts as Anti-inflammatory and Anti-cancer agent.

Parboiled rice might sound like it’s precooked, but it’s not. Instead, it’s processed quite differently from other types of rice. The resulting grain is cooked and served just as you would white or brown rice. However, because of the special processing, parboiled rice is a better source of fiber, calcium, potassium and vitamin B-6 than regular white rice.

For the Spinach:

Ingredients:

2 cups Palak(Spinach)
1/4 cup pumpkin(diced)
1/4 cup peas
1 tbsp sunflower oil
1/4 cup tomato
1/4 cup brinjal(diced)
1/4 cup potato ( diced)
1 red chili
1 tbsp ginger paste
¼ tsp cumin seed
¼ tsp mustard seed
1 tsp cumin powder
1/2 tsp turmeric powder
salt to taste
1 tbsp lemon juice for serving

Preparation:

  1. Heat oil in a pan.
  2. Add cumin seed,mustard seed and chili .
  3. Saute for two minutes.
  4. Add the vegetable  and spinach.
  5. Mix all Properly.
  6. Add salt , ginger paste ,turmeric powder and cumin Powder.
  7. Cover the pan And wait for 20 minutes.

Serves: 2

Nutritional Information:
Amount Per Serving
Calories 122.6
Total Fat 7.4 g
Saturated Fat 0.8 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 1.5 g
Cholesterol 0.0 mg
Sodium 614.4 mg
Potassium 504.8 mg
Total Carbohydrate 12.9 g
Dietary Fiber 3.3 g
Sugars 2.6 g
Protein 3.3 g

For the rice:

Ingredients:

1 cup perboiled rice

Water

Preparation:

  1. Wash the rice in water two  or times times.
  2. Put rice in a heavy saucepan (1/2 cup) per person but I generally cook more as it’s great to have in the fridge and use for the next recipe.
  3. Top the pan up so the rice is covered to a depth of about two centimeter.
  4. Once the rice is bubbling check your rice with spoon
  5. If it’s not get your desired result boil for another 5-10 minutes
  6. Use a sieve to discard the remaining starch.
  7. I usually put the lid of the heavy saucepan and hold it on another saucepan to discard the starch.
  8. Pour the boiled rice on a plate and top it with the delicious spinach along with the kumro fuler bora( tikia of pumpkin flower).The recipe of this bora I will share with you shortly.
  9. Squeeze lemon juice on the dish to make it more tangy.

Serves:2

Nutritional Information:

Amount Per Serving
Calories 113.6
Total Fat 0.0 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 0.0 mg
Potassium 0.0 mg
Total Carbohydrate 26.5 g
Dietary Fiber 0.8 g
Sugars 0.0 g
Protein 2.3 g

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Author: roytanusree

Hi , My name is Tanusree Roy. I am an expert in Health and Nutrition niche . I have extensive experience in diet plan, nutrition advisory roles in various USA based nutrition and recipe based projects as a co-founder of Ennovation Consulting. I always enjoy cooking .I am the mother of two kids ,so my main concern is kids.

3 thoughts on “Spinach with mix vegetables and Perboiled Rice

  1. Pingback: What is Inflammation ? | tanusreeroy

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