BEETROOT-TOMATO RICE

       “A MEAL WITHOUT RICE IS NO MEAL”.

This Japanese saying is not a common saying to Asians where rice is widely consumed. This beetroot rice which satisfies the above said saying in a healthy and nutritious way for the people who are looking for weight loss as well a better glycemic control. It’s a great food for children and pregnant.

The beetroot-tomato rice is a nutritious diet which is rich in complex carbohydrates, fiber, protein, vitamins and antioxidants. In this recipe instead of white rice I am recommending brown rice which gives 218 calories/cup to white rice 242 calories/cup and rich in fibbers and b-complex. The beets are high in immune boosting vit.C, potassium, manganese and folic acid.

Most of the diabetic patients don’t eat beetroot for its sugar content comparatively from all the remaining vegetables. The fact is beet releases the glucose very slowly into the blood. Moreover it is less in calories and virtually free from fat. It contains noticeable amounts of antioxidants and flavanoids, which lowers blood cholesterol.

This beet rice with minimum ingredients is a great lunch box recipe with only few steps.

Its completely spic free. One can add green or red chilli while boiling wither beetroot or tomato.

INGREDIENTS :( No OIL is required)

   Brown rice - 1 cup (roughly about 150 Gms)

   Beetroot     - 1 medium size

   Chick peas - 50 Gms

   Grated Coconut -1 small bowl

   Tomato      - 2 medium sizes

   Coriander leaves- for garnishing

RECIPE:

Soak the brown rice in water for 1-2 hours before cooking,which makes rice to boil quickly as it take twice the time as of white rice.boil the rice to soft consistency and keep it in a bowl to dry.

The chick peas soaked in water overnight and boil it separately.

Boil tomatoes and make paste and keep it aside.

Grate the medium sized beet into small scrappings and add little salt and boil till become soft or you can boil whole beet root in pressure cooker (with less water) and later paste it (or) in one tsp of oil you can slightly season grated beet and leave for ten min with closed lid, instead of boiling .

 Grate the ½ piece of coconut

Finally mix tomato paste+Beetroot paste (or) grated+Grated coconut+boiled Channa to the cooked brown rice. Garnish with coriander leaves (optional). 

Instead of beetroot one can use CARROT.