Egg Tomato Spicy Rice has been one of my go to recipes for several years now. I started experimenting with this recipe at a time when nutritionists were claiming that the yolk has too much cholestrol so better stay away from it. Now it’s the opposite- yolk has a lot of protein and the cholestrol in it is actually good for you. So much information to keep track of..it can get overwhelming! Anyway I still continue cooking the same way even now, but I eat the yellow separately (instead of chucking it in the trash can) so I don’t lose out on all that protien.

24-mantra-2I love this recipe because of it’s simplicity, it’s delicious spicy and tangy taste and the fact that it can be just eaten by itself as a meal, with no sides. I used to cook this with white rice but not anymore. While white rice has a great texture it has very little nutrition value. Brown rice may take some getting used since its harder and talks longer to cook. One of my favorite brown rice products is the Hand Pounded Sona Masuri Brown Rice from 24 Mantra.

Soak your grains

I usually soak brown rice in room temperature water for at least 4 to 5 hours before cooking. (It is important to soak grains before cooking. The centuries-old process of soaking grains, also known as culturing, helps to breakdown the antinutrients and hard-to-digest components of the grain and at the same time, helps to release highly beneficial nutrients. Sourcehttp://thenourishinghome.com/2012/03/how-to-soak-grains-for-optimal-nutrition/). Once you’re ready to cook, just drain the water and cook the rice like you normally would. Soaking helps turn the rice nice and fluffy.

In spite of the large ingredient list you see here the dish is really quite simple. As you can see the total cook and prep time for this dish is only 35 minutes.

The hull and bran in brown rice provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. Egg white, though low in protein when compared to yolk, is also low in cholesterol and calories. Tomatoes are a great source vitamin C and other nutrients. Overall this is a wholesome and delicious recipe.

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Egg Tomato Spicy Rice

This is a spicy, tangy one dish meal that is delicious and nutritious. Ingredients include egg whites, brown rice and tomatoes along with a host of delicious South Indian spices that make this recipe an absolute winner. Super yummy!
Course Main Course
Cuisine Indian
Keyword Brown Rice, Egg White,, Spices
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 5 hours 35 minutes
Servings 2 People
Calories 214kcal

Ingredients

  • 1/3 Cup Brown Rice Long Grain
  • 3 Eggs Pasture Raised - Boiled, Shelled and Cut- Whites only
  • 1/4 Cup Onion Fine Cut
  • 1/2 Cup Tomato Fine Cut
  • 1/8 Cup Cilantro Fine Cut
  • 1 Teaspoon Ginger & Garlic Paste
  • 6 Leaves Curry Leaves Split in Half
  • 1 Chili Green Chili Pepper Slit in Half
  • 1/2 Teaspoon Mustard Seeds
  • 1/2 Teaspoon Cumin Seeds
  • 1 Teaspoon Urad Dal (Split Black Gram)
  • 1/2 Chili Dry Red Chili Small
  • 1 Teaspoon Red Chili Powder
  • 1/4 Teaspoon Turmeric Powder
  • 1/2 Teaspoon Sea Salt Or To Taste
  • 1/4 Teaspoon Garam Masala
  • 1 Tablespoon Coconut Oil Extra virgin

Instructions

  • Set ingredients aside
  • Boil, shell and slice up eggs. Separate the yolk and just have it with some salt and pepper or save and snack on it later. Don't trash it. Soak rice for about 5 to 6 hours to soften and make it fluffy. Adding a small amount of coconut oil or butter will keep the grains from sticking to each other. Meanwhile, chop onions, tomatoes and cilantro.
  • Add oil to pan and heat on medium flame for a couple of minutes. Sauté mustard seeds, cumin seeds, urad dal, curry leaves, and dry red chili for 1 minute. Add onions and ginger garlic paste, turmeric powder and saute for 5 minutes (or till onions turn golden brown).
  • Add chili powder, tomatoes and continue cook until tomatoes soften.
  • Add garam masala powder, salt and eggs; mix thoroughly and cook for a couple more minutes.
  • Transfer cooked rice and sautéed ingredients to a large bowl, add cilantro and mix contents well; transfer to serving dish

Notes

Great by itself as a meal.
*Use organic ingredients wherever possible
 

Nutrition

Calories: 214kcal | Carbohydrates: 30g | Protein: 6g | Fat: 8g | Sodium: 345mg | Potassium: 296mg | Fiber: 3g | Sugar: 2g | Vitamin A: 200IU | Vitamin C: 10.7mg | Calcium: 30mg | Iron: 1.6mg

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