Tomato-Sweetcorn Rice

I have  again come up with another easy to prepare lunch box recipe Tomato-Sweetcorn Rice, which is very easy and quick to prepare recipe and requires very few ingredients, which is not only tasty but also healthy. I have already mentioned the important health benefits of both tomatoes and sweetcorn in my earlier posts, but I am again discussing few health benefits of them here.

Nutritional Benefits of Tomatoes : These contain  low fat and zero cholesterol. These contain lots of vitamins,minerals,dietary fiber and especially these contain 'Lycopene' which is a flavonoid  antioxidant which acts as an anticancer agent, by eliminating the free radicals (which are the main reason for causing cancer) in the body. These also contain high amounts of Vitamin A and C which helps in protecting our eyes and skin from damage. These also contain trace amounts of Iron,folate/folic acid,potassium,calcium, thiamin, niacin , riboflavin,manganese etc.,

 

Nutritional Benefits of Sweetcorn :It  contains multiple nutrients like vitamins,minerals,proteins and also Dietary fiber. It contains both soluble and Insoluble fibers in it,which are very good for health. Insoluble fiber binds to cholesterol and prevents it from releasing into blood stream,thus decreases the risk of heart problems.Soluble fiber helps in decreasing the constipation problem. This also contain Phenolic flavonoid antioxidant,Ferulic acid which increases while cooking. Ferulic acid acts as a good anti-cancerous agent.It also contains two major phyto-chemicals Lutein and Zeaxanthin which play a great role in slowing the formation of cataract,thus helps in decreasing the risk of chronic eye diseases. Sweetcorn also contain Vitamin A, B1(thiamin) and also folate/folic acid. Adding sweet corn along with other vegetables in the diet acts as a good nutritional diet/balanced diet.

 

Preparation Time : 20 mins

Cooking time : 20 mins

Yield : 2

Ingredients :

Tomatoes : 5-6 ( large)

Boiled Rice : 2 cups

Boiled Sweet corn : 1 cup

Green chilies :  5

Onions : 2

Mustard seeds/sasive/avallu : 1 tbsp

Jeera/cumin seeds/jeerige : 1 tbsp

Black gram/minapappu/uddhina belle : 1 tbsp

Ginger-garlic paste : 2tbsp

Salt : to taste

oil : 1 tbsp

Red chilly powder : 1 tbsp

Jeera podi/cumin powder/jeerige pudi : 1 tbsp

 

Method of Preparation :

1. First grind 3-4 tomatoes into paste in a mixer and keep aside. Chop remaining tomatoes, onions and green chilies


2. Heat a kadai and add 1 tbsp of oil and add mustard seeds/avallu/sasive and allow them to splutter, then add jeera/cumin seeds/jeerige and split black gram/minapappu/uddhina belle, fry for a minute.


3. Then add chopped onions and green chillies to it and fry until onions turn transparent.Then add ginger-garlic paste and fry till the raw smell goes off. Then add tomato pieces and fry for a minute.


4. Then add tomato paste and cook for 3-4 minutes.(can add little water if required)


5. To this add red chilly powder,salt,Jeera powder/jeerige pudi and mix well.


6. Then add sweetcorn and boiled rice and mix thoroughly.


7. Dish out and serve hot.

[caption id="attachment_138" align="aligncenter" width="300"] Tomato-SweetCorn Rice[/caption]