Heart-Healthy Vangi Bhat

Infuse your mealtime with flavor and nutrition with this Heart-Healthy Vangi Bhat, a wholesome twist on the traditional South Indian rice dish. Made with fiber-rich brown rice and tender baby eggplants, this recipe is elevated with the bold, aromatic flavors of Vangi Bhat Masala Powder, tamarind pulp, and freshly grated coconut. Sautéed with heart-friendly oil, mustard seeds, curry leaves, and packed with optional green peas for extra nutrition, this dish is as nourishing as it is delicious. Perfectly balanced with low-sodium seasoning, it’s ideal for those seeking a nutritious, diabetes-friendly, and heart-conscious meal. Ready in just 45 minutes, it’s a vibrant one-pot dish that pairs beautifully with a side of low-fat yogurt or a crisp green salad. Healthy eating never tasted this good!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice (uncooked)
• 2 cups Water
• 2 cups Baby eggplants (chopped into bite-sized pieces)
• 1 medium Onion (finely chopped)
• 1 medium Tomato (finely chopped)
• 0.5 cup Green peas (optional for added nutrition)
• 2 tablespoons Coconut (grated, unsweetened)
• 2 tablespoons Coriander leaves (chopped)
• 1 tablespoon Heart-healthy oil (like avocado or sunflower oil)
• 0.5 teaspoon Mustard seeds
• 8 leaves Curry leaves
• 0.25 teaspoon Turmeric powder
• 0 to taste Salt (low sodium, to taste)
• 1.5 tablespoons Vangi Bhat Masala Powder (store-bought or homemade)
• 1 teaspoon Tamarind pulp

Directions

Step 1

Rinse the brown rice thoroughly under cold water. Cook the rice in 2 cups of water using a pressure cooker or a regular pot until tender. Allow it to cool and fluff with a fork.

Step 2

While the rice is cooking, soak the chopped eggplants in a bowl of water to prevent browning.

Step 3

Heat 1 tablespoon of heart-healthy oil in a large non-stick pan or a wok over medium heat. Add mustard seeds and let them splutter.

Step 4

Add curry leaves and the chopped onions. Sauté until the onions turn translucent.

Step 5

Add the chopped tomatoes and cook until they soften, about 3-4 minutes.

Step 6

Drain the eggplants from the water and add them to the pan. Sauté for 5-6 minutes, stirring occasionally, until the eggplants start to soften.

Step 7

If using, add the green peas and mix well.

Step 8

Add turmeric powder, Vangi Bhat Masala Powder, tamarind pulp, and salt to the pan. Stir to combine and cook for another 2-3 minutes.

Step 9

Fold the cooked rice into the vegetable-spice mixture gently, ensuring the rice is evenly coated with the masala. Add the grated coconut and mix well.

Step 10

Cook for another 5 minutes on low heat to let the flavors meld together. Taste and adjust seasoning if needed.

Step 11

Garnish with fresh coriander leaves and serve warm. Pair with a side of low-fat yogurt if desired.

Nutrition Facts

Serving size	1466.2 grams (1466.2g)

Amount per serving	% Daily Value*
Calories	1223

Total Fat 28.00g	36%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 226mg	10%
Total Carbohydrate 220.20g	80%
Dietary Fiber 31.70g	113%
Total Sugars 32.90g
Protein 30.00g	60%

Vitamin D 0IU	0%
Calcium 220mg	17%
Iron 8mg	47%
Potassium 2268mg	48%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.1%

Protein: 9.6%

Carbs: 70.3%