Tendli Bhaat ( Weight Loss After Pregnancy )
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Tarla Dalal
• 16 April, 2010
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Table of Content
Tendli bhaat, nutritious tendli comes together with spicy rice for a delicious change from the usual rice and dal. I have reduced the quantity of coconut to retain the flavour of the original while keeping the dish low-cal. Serve it with low-fat curds to mellow the spices and make for a wholesome meal.
Tags
Soaking Time
10 Minutes
Preparation Time
10 Mins
Cooking Time
20 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
30 Mins
Makes
4 servings
Ingredients
To Be Ground Into A Spice Powder
- 2 clove (laung / lavang) , roasted
- 12 mm cinnamon (dalchini)
- 1 tsp coriander (dhania) seeds , roasted
- 1 tsp cumin seeds (jeera) , roasted
- 1 tsp caraway seeds (shahjeera)
- 2 tbsp grated dry coconut (kopra)
- 1 tbsp sesame seeds (til)
Other Ingredients
- 1 cup long grain rice (basmati chawal)
- 2 tsp oil
- 1/2 tsp mustard seeds ( rai / sarson)
- 1/2 tsp cumin seeds (jeera)
- 2 cardamom (elaichi)
- 12 mm cinnamon (dalchini)
- 1 clove (laung / lavang)
- 1/4 tsp fenugreek (methi) seeds
- 2 green chilli , slit
- 5 curry leaves (kadi patta)
- 1/4 tsp asafoetida (hing)
- 1 1/2 cups sliced tendli (ivy gourd)
- 1/2 tsp turmeric powder (haldi)
- 1/2 tsp chilli powder
- salt to taste
For The Garnish
- 2 to 3 sliced coconut
- 6 to 7 curry leaves (kadi patta)
Method
- Wash and soak the rice for about 10 minutes. Drain and keep aside.
- Heat the oil in a non-stick kadhai and add the mustard seeds.
- When the seeds crackle, add the cumin seeds, cardamom, cinnamon, clove, fenugreek seeds, green chillies, curry leaves and asafoetida and sauté on a medium flame for a few seconds.
- Add the tendli and rice and sauté on a medium flame for a few minutes.
- Add the turmeric powder, chilli powder, half the spice powder and salt and sauté on a medium flame for another minute.
- Add 2¼ cups of hot water and simmer till the rice is tender.
- Add the remaining half of the spice powder, mix gently and cover and simmer for another 2 minutes. Serve hot garnished with coconut slices and curry leaves.
Tendli Bhaat ( Weight Loss After Pregnancy ) recipe with step by step photos
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 215 cal |
| Protein | 4.9 g |
| Carbohydrates | 36.5 g |
| Fiber | 2.9 g |
| Fat | 5.8 g |
| Cholesterol | 0 mg |
| Sodium | 20.1 mg |
Click here to view Calories for Tendli Bhaat ( Weight Loss After Pregnancy )
The Nutrient info is complete
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