Thakkali Sadam With Brown Rice
Aditi Mammen GuptaFood Product Formulator & Food Content Creator
3 min read
Uncooked brown rice: 1 ½ cups
Ghee: 2 tablespoons
Jeera: 3/4 teaspoon
Mustard seeds: 3/4 teaspoon
Urad dal: 1 tablespoon
Cashew nuts: 8-10
Asafoetida or hing: 1 pinch
Green chilli (slit in half): 1
Curry leaves: 1 handful
Onion (sliced): 1
Chopped garlic cloves: 2
Chopped tomatoes: 4
Kashmiri chilli powder: 1 teaspoon
Turmeric powder: 1/4 teaspoon
Garam masala: 1 teaspoon
Coriander powder: 1 teaspoon
Fennel seeds: 1 teaspoon
Coriander leaves (chopped): 3 tablespoons
Jaggery: 1 teaspoon
Salt per taste
Step 1 :
Begin by soaking the brown rice for half an hour. Strain out the water and combine the brown rice with 2 1/4 cups of water in a pressure cooker. Cook for 5-7 whistles and remove it from the heat. Let it cool completely and open the cooker. Fluff the rice with a fork and leave it to cool down.
Step 2 :
Heat the ghee/oil in a kadai. Add in the jeera and mustard and cook till they splutter. Now put in the urad dal, cashew nuts and hing. Cook till the nuts roast well. Add in the sliced onions, garlic, chilli and curry leaves.
Step 3 :
Cook until the onions become softer but still hold their shape. Now it is time to add in the tomatoes. Cook it till it’s mushy. Sprinkle in the chilli powder, turmeric powder, garam masala, coriander powder, fennel seeds & jaggery. Keep cooking till the whole mixture is soft and the spices are well roasted.
Add in the cooked rice along with salt and mix well. Mix in the coriander leaves and serve hot!
Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fibre, gluten-free and can be incorporated into a variety of dishes. It has no trans-fat or cholesterol and only trace amounts of fat and sodium.
Low GI Food: The fibre in brown rice helps lower cholesterol. It moves waste through the digestive tract, promotes fullness and may also help prevent the formation of blood clots.
Tomatoes contain lycopene and vitamin C that have antioxidant properties which help protect cells from DNA damage.
Ghee consists of fat-soluble vitamins, which aid weight loss. Ghee also plays a key role in balancing hormones and maintaining healthy cholesterol. It has a high heat point which prevents it from producing free radicals that damage cell function.
Cashews are low in sugar and rich in fibre, heart-healthy fats and plant protein. They are also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
This recipe is a great energy booster and packs well as a quick, and nutritious lunch, which you can have on-the-go! Although this recipe is high in fibre, it’s a great source of carbs too. Since our metabolism slows down in the night, it’s more advisable to have more protein and vegetables for dinner. So, we suggest you try and skip this recipe for dinner!