High Protein Vangi Bhat

Elevate your classic South Indian meal with this High Protein Vangi Bhat, a wholesome twist on the beloved brinjal rice dish. This recipe combines tender basmati rice, flavorful eggplants, and the aromatic punch of vangi bhat masala with the added goodness of protein-rich chana dal and moong dal. Packed with bold spices like turmeric and asafoetida, it’s a vibrant, vegetarian-friendly dish that satisfies both taste and nutrition. Topped with roasted peanuts, fresh cilantro, and a splash of lemon juice, each bite bursts with texture and zest. Perfect as a one-pot meal, this high-protein delight can be enjoyed on its own or with a cooling side of yogurt or pickles. Ideal for busy weeknights or a crowd-pleasing lunch, it’s a must-try for lovers of Indian cuisine!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 4 pieces Small eggplants (brinjals), diced
• 0.5 cup Cooked chana dal (split chickpeas)
• 0.5 cup Cooked moong dal (split green gram)
• 2 tablespoons Oil
• 1 teaspoon Mustard seeds
• 10 pieces Curry leaves
• 0.25 teaspoon Asafoetida (hing)
• 2 tablespoons Vangi bhat masala powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 2 tablespoons Chopped cilantro (coriander leaves)
• 2 tablespoons Roasted peanuts
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the basmati rice thoroughly under running water until it runs clear. Soak the rice in water for 20 minutes, then drain.

Step 2

In a medium pot, add the soaked rice, 2 cups of water, and a pinch of salt. Cook the rice until tender and fluffy. Set aside to cool slightly.

Step 3

Heat 2 tablespoons of oil in a large pan over medium heat.

Step 4

Add the mustard seeds and let them pop. Then add the curry leaves and asafoetida, stirring for 10 seconds to release their aroma.

Step 5

Add the diced eggplants to the pan and sauté for 5 minutes until they start to soften.

Step 6

Stir in the vangi bhat masala powder, turmeric powder, and salt. Mix well to coat the eggplants evenly with the spices.

Step 7

Add the cooked chana dal and moong dal to the pan. Mix gently to incorporate the lentils with the spice-coated eggplants.

Step 8

Cook the mixture for another 3-5 minutes, stirring occasionally to prevent sticking.

Step 9

Add the cooked basmati rice to the pan. Gently fold the rice into the vegetable and lentil mixture, ensuring everything is evenly combined.

Step 10

Turn off the heat. Garnish the dish with chopped cilantro, roasted peanuts, and a squeeze of lemon juice.

Step 11

Serve warm with a side of yogurt, raita, or pickles for a complete meal.

Nutrition Facts

Serving size	1634.2 grams (1634.2g)

Amount per serving	% Daily Value*
Calories	1123

Total Fat 45.30g	58%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 2.80g
Cholesterol 0mg	0%
Sodium 2693mg	117%
Total Carbohydrate 153.30g	56%
Dietary Fiber 42.70g	153%
Total Sugars 28.00g
Protein 38.60g	77%

Vitamin D 0IU	0%
Calcium 242mg	19%
Iron 12mg	65%
Potassium 2688mg	57%

*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: 34.7%

Protein: 13.1%

Carbs: 52.2%