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NUTRITION INFORMATION PER SERVING:

Calories: 201; Total Fat: 1 g (Saturated Fat: 0 g);

Carbohydrate: 40 g; Protein: 9 g; Fiber: 5 g;

Sodium: 399 mg

GF, LF

Tomato Rice

Tamatari Chawal

SOAK TIME: 15 minutes (optional)

PREP: 10 minutes

COOK: 30 minutes

MAKES: 8 Servings

SERVING SIZE: ½cup

Cherry tomatoes give this dish an elegant appeal. Although you can use any type of tomatoes, choose cherry tomatoes if they’re available. This is a wonderful dish to make in the summer, when tomatoes are in ample supply.

1 cup basmati rice or brown basmati rice

2 cups water

2 tablespoons canola or vegetable oil

1 teaspoon cumin seeds

1 cup onion, thinly sliced

1 cup green peppers, finely chopped

2 cups (8 ounces) cherry tomatoes, halved

¼ teaspoon cayenne pepper, or to taste

1 teaspoon salt

1. Wash rice in 2 to 3 changes of water, until the water is relatively clear. Soak in cold water for 15 minutes or longer. (Soaking can be eliminated if in a hurry.) Drain the rice in a strainer; set aside.

2. In a small saucepan, combine drained rice and 2 cups water. Bring to a boil. Reduce heat to medium and simmer for 12 to 15 minutes until the rice is cooked. Let rice cool for about 15 minutes.

3. While rice is cooling, heat oil in a heavy skillet over medium-high heat. Add cumin seeds and cook for a few seconds until the cumin seeds are golden brown. Add onion and fry 2 to 3 minutes until golden brown. Add green peppers and cook for about 2 minutes. Add tomatoes and cook for another 2 to 3 minutes. Add cayenne pepper and salt. Mix well.

4. Fluff rice with fork. Add rice to tomato mixture. Stir gently in a lifting and turning motion, taking care not to break the rice.

5. Transfer to a serving bowl. Cover until ready to serve. Before serving, fluff rice again gently.

NUTRITION INFORMATION PER SERVING:

Calories:

132; Total Fat: 4 g (Saturated Fat: 0.5 g);

Carbohydrate: 22 g; Protein: 2 g; Fiber: 1 g;

Sodium: 295 mg

GF, LF

Bean-Vegetable Porridge

Subji Khichri

PREP: 10 minutes

COOK: 40 minutes

MAKES: 10 servings

SERVING SIZE: ¾ cup

Khichri is a light meal often served with a porridge-like consistency. Mung dal is considered to be the easiest dal to digest, and thus this khichri is often eaten as a light and easy-to-digest meal. A hot bowl of khichri is sometimes a comfort food for me, very satisfying and nourishing. I like this khichri with or without vegetables. It tastes great served with mango or lime pickles, roasted papad, and plain yogurt.

¾ cup long-grain rice

⅔ cup split (with husk) mung dal

2 tablespoons canola or vegetable oil

½ teaspoon asafetida powder

1 teaspoon cumin seeds

3-4 cloves

1 tablespoon ginger, peeled and grated

½ teaspoon turmeric

1 teaspoon salt

6 cups water

2 cups cauliflower, cut into 1-inch florets

½ cup carrot, diced into ¼-inch pieces

½ cup green beans, cut into ½-inch pieces

1 teaspoon garam masala

Olive oil for garnish, optional

1. Combine rice and mung dal. Wash in 3 to 4 changes of water, using your hands to rub the grains. Strain and set aside.

2. Heat the oil in a heavy skillet over medium-high heat. Add asafetida, cumin seeds, and cloves. Cook for a few seconds until cumin seeds are golden brown. Add ginger and stir.

3. Add the strained rice and mung dal. Add turmeric, salt, and water. Bring to a boil. Reduce heat and partially cover with a lid. Simmer for 15 minutes, stirring occasionally.

4. Add the cauliflower, carrots, and beans. Bring to a boil. Cover with lid and continue to simmer for 10 to 15 minutes. The rice and vegetables should be well blended. Stir in garam masala. If needed, stir in more water for desired consistency.

5. Serve hot. Drizzle some oil over each serving, if desired.

VARIATIONS: 1. If desired, use 2 cups frozen mixed vegetables in place of the cauliflower, carrots, and green beans. 2. Make plain khichri, eliminating all the vegetables. When you’re not feeling