South Indian cuisine is a treasure trove of flavors, colors, and textures, and when it comes to vegetarian rice recipes for lunch, the options are both diverse and delectable. From the fragrant aroma of spices to the comforting warmth of perfectly cooked rice, South Indian meals are a celebration of culinary artistry. In this article, we will explore five mouth-watering South Indian Rice recipes that not only tickle your taste buds but also come with a myriad of health benefits.
1. Lemon Rice:
Ingredients:
– 1 cup basmati rice
– 2 tablespoons oil
– 1 teaspoon mustard seeds
-1/2 teaspoon urad dal (black gram)
-1/2 teaspoon chana dal (split chickpeas)
– 2 green chilies, chopped
-Curry leaves
– 1/4 cup peanuts
-Juice of 2 lemons
-Salt to taste
-Fresh coriander for garnish
How to make Lemon rice:
1. Cook the rice and let it cool.
2. In a pan, heat oil and add mustard seeds. Once they splutter, add urad dal, chana dal, chopped green chilies, curry leaves, and peanuts. Sauté until the peanuts turn golden brown.
3. Add cooked rice and mix well.
4. Pour lemon juice over the rice and add salt to taste. Mix thoroughly.
5. Garnish with fresh coriander and serve.
Benefits of Lemon rice:
Lemon rice is high in vitamin C because of the citrus goodness of lemons. This vitamin is crucial for boosting immunity and promoting overall well-being.
Peanuts are packed with monounsaturated fats, which are heart-healthy and help lower bad cholesterol levels.
2. Coconut Rice:
Ingredients:
– 1 cup basmati rice
– 2 tablespoons oil
– 1/2 teaspoon mustard seeds
– 1/2 teaspoon urad dal
– 1/2 teaspoon chana dal
-2 green chilies, sliced
– Curry leaves
– 1/2 cup grated coconut
– Salt to taste
-Cashews for garnish
How to make Coconut rice:
1. Cook the rice and let it cool.
2. In a pan, heat oil and add mustard seeds. Once they splutter, add urad dal, chana dal, green chilies, and curry leaves. Sauté until dals turn golden brown.
3. Add grated coconut and sauté for a few minutes.
4. Mix in the cooked rice and add salt to taste. Stir well.
5. Garnish with roasted cashews and serve.
Benefits of Coconut rice:
Coconut rice has healthy fats from coconut, which help you feel full and give you long-lasting energy. Nutrient-Rich Urad Dal: Urad dal is rich in iron and protein, making it a valuable addition to this recipe for those looking to enhance their iron intake.
3. Tomato Rice:
Ingredients:
– 1 cup basmati rice
– 2 tablespoons oil
– 1 teaspoon mustard seeds
– 1/2 teaspoon urad dal
– 1/2 teaspoon chana dal
– 1 onion, finely chopped
– 2 tomatoes, pureed
– 1 teaspoon ginger-garlic paste
– 1/2 teaspoon turmeric powder
– 1 teaspoon red chili powder
– Salt to taste
– Fresh coriander for garnish
How to make Tomato rice:
1. Cook the rice and set aside.
2. In a pan, heat oil and add mustard seeds. Once they splutter, add urad dal, chana dal, and chopped onions. Sauté until onions turn golden brown.
3. Add ginger-garlic paste and sauté for a minute. Add pureed tomatoes, turmeric powder, red chili powder, and salt. Cook until the oil separates.
4. Mix in the cooked rice and ensure it is well-coated with the tomato mixture.
5. Garnish with fresh coriander and serve.
Benefits of Tomato rice:
Tomatoes are rich in antioxidants, such as lycopene, which is beneficial for heart health. Digestive Aid in Urad Dal: Urad dal aids digestion, preventing issues like constipation and promoting a healthy gut.
4. Tamarind Rice
Ingredients:
– 1 cup basmati rice
– 2 tablespoons oil
– 1 teaspoon mustard seeds
– 1/2 teaspoon fenugreek seeds
– 1/2 teaspoon urad dal
– 1/2 teaspoon chana dal
– Curry leaves
– 1/4 cup tamarind pulp
– 1 tablespoon jaggery
– 1 teaspoon sambar powder
– Salt to taste
– Roasted peanuts for garnish
How to make Tamarind rice:
1. Cook the rice and set aside.
2. In a pan, heat oil and add mustard seeds, fenugreek seeds, urad dal, chana dal, and curry leaves. Sauté until the dals turn golden brown.
3. Add tamarind pulp, jaggery, sambar powder, and salt. Cook until the mixture thickens.
4. Mix in the cooked rice, ensuring it is well-coated with the tamarind mixture.
5. Garnish with roasted peanuts and serve.
Benefits of Tamarind rice:
– Digestive Aid in Fenugreek Seeds: Fenugreek seeds are known for their digestive benefits, helping alleviate indigestion and bloating.
– Tamarind’s Antimicrobial Properties: Tamarind has antimicrobial properties that can contribute to maintaining a healthy digestive system.
5. Curd Rice:
Ingredients:
– 1 cup cooked rice
– 1 cup plain yogurt
– 1 tablespoon oil
– 1/2 teaspoon mustard seeds
– 1/2 teaspoon urad dal
– 1/2 teaspoon chana dal
– 2 green chilies, chopped
– Curry leaves
– Salt to taste
– Fresh coriander for garnish
How to make Curd rice:
1. Mash the cooked rice and let it cool.
2. Mix yogurt with the mashed rice to make a smooth consistency.
3. In a pan, heat oil and add mustard seeds. Once they splutter, add urad dal, chana dal, chopped green chilies, and curry leaves. Sauté until dals turn golden brown.
4. Add the tempered mixture to the yogurt-rice blend. Add salt and mix well.
5. Garnish with fresh coriander and serve.
Benefits of Curd rice:
Yogurt in curd rice has probiotics for a healthy gut and digestion. Also, curd rice has a cooling effect, making it ideal for hot South Indian afternoons.
These South Indian vegetarian rice recipes are not just meals; they are a celebration of flavors, tradition, and nutrition. Eating these dishes for lunch satisfies your taste buds and provides a balanced diet. Get ready, put on your apron, and start cooking a South Indian dish that will take you on a culinary adventure.
For more recipes like this, check out our other posts.
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