One-Pot meals are always my favorite as they don’t need an overhead of making sides. No jumping ups and downs for preparing different kinds of food and it just that you throw all the goodness into one pot and close the lid to cook. Simple isn’t it? Saves you lot of time and also energy.The one which am going to present to you now is a protein rich one pot meal that infuses all the goodness of legumes in it.I have chosen 3 different kinds of beans to strengthen up my meal which gives you enough protein and energy.Black eyed beans,Kidney beans and Butter beans are my today’s show toppers! Have you ever tried mixing all these healthy legumes anytime. They make great combo meal and no doubt you don’t need a side dish to have with this spicy rice.
As most of you might knew legumes are an essential part for our bodies to produce energy.These are very protien rich and especially hig source of energy for vegetarians those who don’t consume any meat or egg products.However they contain less amino acids than the above mentione dproducts which means consuming in more quantities would compensate better.A handful of legumes a day in your meal can make your body healthy!
I prefer this rice for my lunch box as you have the required amount of carbs,nutrients and proteins in just one meal and also saves lot of time in the mornings..Also kids love colorful stuff and tend to eat more..I hope these reasons are enough for anyone to chose this rice
Serves 2-3;Takes 30 min;
INGREDIENTS:
- Beans – 75 gms or more(used butter,kidney and black eyed beans)
- Cooked Rice – 2 1/2 cups
- Tomato chopped – 1 big
- Onion chopped – 1 big
- Coriander powder -1 tbsp
- Cumin powder – 1 tbsp
- Tomato Curry/seasoned cashew nut cream – 4 tbsp(this is purely optional)
- Chopped coriander
- Salt as required
- Olive oil – 2 tbsp
- Ginger garlic paste or just grated ginger – 1/2 tbsp
- Red chilli powder – 1/2 tbsp
- Black cumin or Shajeera – 1/2 tbsp
- Cinnamon – one small pieces
METHOD :
Soak the beans in plenty of water overnight or at least for 8 hours.Wash them well under running water and pressure cook for 3 whistles.Our goal is to make them softer but not mushy.Heat olive oil in a pan and crackle cumin and cinnamon.Add in the chopped onion and fry till transparent.Pop in the ginger or ginger garlic paste and fry till the raw smell goes off.Add in the beans and fry for min.
Sprinkle all spice powders including salt and cook the beans mixture until you get nice smell.At this stage add little tomato curry and seasoned cashew cream and mix well.Add the cooked rice and saute well without making the grains to break.This would take maximum ten min on low flame.Sprinkle lots of coriander and serve with freshly chopped tomato on the top!
Healthy protein rich 3Bean Rice is ready!
This is a recipe that’s there in my mind for a long time after reading the spiced up bean rice in BBC good food recipe book..I wanted to make it even healthier by a mixture of legumes.Hope you liked it..Also consider the below points before proceeding..
TIP 1 : Cool down the cooked rice before using else it make the rice mushy.Always use completely cooled rice in these kind of stir fried recipes.
TIP 2 : Seasoned cashew cream is nothing but a paste of cashew nuts and milk seasoned with salt,pepper and red chilli powder.It is purely optional in this recipe.
TIP 3 : Try green chillies instead of chilli powder as am shortage of it today.
I think I should consider telling about these flowery serving bowl.. In fact these are my beautiful measuring cups gifted by my husband on my last birthday..If you remember or see this post on roasted Brinjal Chutney ,you would be able to figure it out for yourself.But they too beautiful to be used as measuring cups I believe..I love the simple flower design as much I as I love him ..Do you like them too?
And if you really liked this recipe and give it a try don’t forget to let me know and if possible send out a picture to me and I would be very happy to see it!
For feedback and any queries write to sirisfood[at]gmail[dot][com]
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I would love to have that for lunch, it’s almost lunchtime here in Rome:)
http://www.hungrycaramella.blogspot.com
Thanks caramella for your quick comment..Try it out for tomorrow lunch 🙂
Thats very tempting and healthy protein rice… Loved the pot… Ha ha.. never forget this rice due to this bowl…lolz….
He he thanks vijji for not askingthebowl again 😉 hugs
Tempting rice . Healthy one
Looks delicious and rich in protein.. Loved the pretty clicks Sireesha 🙂
wow i just love the clicks…pic tells a thousand story shows how tasty is the dish…
Very neat preparation and am also a biggg fan of one pot meals and looks way too delicious with ur clicks
protein packed rice dish! The bowls are very cute siri….!
thanks madhu..not seeing you often these days…hope you are fine:)
So delicious
Looks yummy and delicious.
Delicious and healthy dish. Awesome clicks.
Yummy and nutritious rice siri………… The bowl looks super , perfect birthday gift by your husband dear……
love such one pot wholesome recipes…lovely presentation.
Loved your presence here..thanks a lot
Very thoughtful gift by him.. Nutritious rice sis, dunno y i never thought of making rice with three beans until i saw ur post today,cant wait to make some soon.
First time on your blog, loved it and am your new follower
So healthy with legumes, a super one pot meal recipe.