Friday, 5 August 2011

Tri-Colour Rice (Bellpepper / Capsicum Rice)

Tri-colour rice is a very colorful, nutritious and mouth-watering dish made with 3 different coloured capsicum / bell peppers and other vegetables. I love this recipe for its unique flavour and the ease of preparation.




Ingredients - Serves 4
  • Basmati rice - 1 cup (soak for 15 minutes)
  • Capsicum / Bellpepper - 3 (any 3 colours)
  • Cauliflower - 1/2 cup
  • Green peas - 1/2 cup
  • Chopped Onion  - 1 cup
  • Mint and coriander leaves - 1 cup
  • Ginger garlic paste - 1 tsp
  • Green chillies - 2 nos
  • Cinnamon - 1 small stick
  • Cardamom - 2 nos
  • Cloves - 2 nos
  • Bay leaf - 1
  • Water - 1 1/4 cups
  • Oil - 2 tbsp
  • Salt to taste


Method
  • Fry onion, ginger garlic, green chilli, mint, coriander, cinnamon, cardamom and cloves in 1 tbsp of oil and grind into a smooth paste by adding little water
  • Mix the grounded paste in soaked rice with required salt and pressure cook for 2 whistles
  • Meanwhile, heat the pan with 1 tbsp of oil, add capsicum, cauliflower and green peas
  • Add little salt to the vegetables and cook them well untill they are soft
  • Add cooked rice to the vegetables and mix well without breaking the rice
  • Serve hot with raita or papadams


Brown rice recipe - Instead of white rice, use brown rice and the preparation method remains the same.



Nutritional Information
  • Capsicum contains high concentrations of antioxidant compounds that have nutritional benefits. These compounds help protect our body from toxins and free radicals that cause aging and skin damage.
  • Capsicum is rich in Vitamins - A, C, E, etc.
  • Cauliflower contains Vitamin - C and folate
  • Folate is essential to tissue growth and not getting enough folate might lead to many diseases like cancer
  • Green peas is rich in Vitamins, minerals, fiber and protien
  • 1 serving = 160 calories approximately

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