SPINACH AND MUSHROOM CURRY WITH BROWN RICE
5/5
Spinach and Mushroom Curry with Brown Rice is a delicious and nutritious Indian dish that combines the goodness of leafy spinach, earthy mushrooms, and fiber-rich brown rice. This curry is low in fat, high in fiber, and packed with essential nutrients, making it suitable for Indian weight loss plans. The combination of spinach and mushrooms provides a range of vitamins, minerals, and antioxidants, while the brown rice offers complex carbohydrates for sustained energy.
INGREDIENTS
- 1 cup brown rice
- 2 cups water
- 2 tablespoons oil
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 200g mushrooms, sliced
- 2 cups spinach leaves
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- Fresh cilantro, chopped (for garnish)
INSTRUCTIONS
- Rinse the brown rice thoroughly under running water. In a saucepan, combine the rice and water. Bring it to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes or until the rice is tender and cooked.
- Heat oil in a large pan or skillet over medium heat.
- Add the cumin seeds and let them sizzle for a few seconds.
- Add the chopped onions, minced garlic, and grated ginger. Sauté until the onions become translucent.
- Add the sliced mushrooms and cook until they release their moisture and start to brown.
- Add the turmeric powder, coriander powder, red chili powder, and salt. Mix well.
- Add the spinach leaves and cook until they wilt down.
- Reduce the heat to low, cover the pan, and let the curry simmer for about 5-7 minutes to allow the flavors to meld together.
- Remove from heat and garnish with fresh cilantro.
- Serve the Spinach and Mushroom Curry over cooked brown rice.
TIPS
- Brown rice takes longer to cook than white rice, so allow sufficient cooking time to ensure it is tender.
- Feel free to add other vegetables of your choice, such as bell peppers or peas, to enhance the nutritional value of the curry.
- Adjust the spice levels according to your taste preferences.
- Add a squeeze of lemon juice before serving to brighten the flavors.
- You can customize the consistency of the curry by adding more water or reducing it to your desired thickness.
- Serve the curry with a side of yogurt or raita for a refreshing accompaniment.
- Leftover curry can be stored in the refrigerator and enjoyed as a quick and nutritious meal option for later.
- Remember to maintain a balanced diet and engage in regular exercise to support your weight loss goals
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NUTRITION VALUE
- Calories: Approximately 300-350 calories (may vary based on portion size)
- Protein: Around 10-12 grams
- Fiber: About 5-7 grams
- Healthy carbohydrates: From brown rice and vegetables
- Vitamins and minerals: Abundant in spinach and mushrooms
