A traditional, simple Indian breakfast or meal with rice, potatoes and ghee. Wondering how to add protein content to it and make it a balanced meal? Read on!

Aloo Bhat/ Aloo Bhaat/ Spicy Potato Rice is considered the one-dish-cure-all kinda meal in my family. Sundays would begin in a laid-back manner with the vegetables being chopped and rice being prepared over the tunes of Chitrahar on DD channel, followed by the fragrance of spices being fried in ghee as Ramayan played on. The ultimate comfort food and a great way to use up leftover rice from the previous day too.

However, what we realised as I grew conscious about balancing the macros I consumed, was that Aloo Bhat was actually a carb-on-carb onslaught if you didn’t watch the ingredients closely. In fact, most of the traditional breakfasts sadly have turned this way, where calories would majorly be coming from one major food group, namely carbohydrate-producing polished cereals (devoid of fibre, too), and the other food groups like protein and micronutrients ignored.

How do we change this, and how do we continue to enjoy the traditional breakfasts we grew up enjoying so? It’s simple really – by ensuring your meals have all the essential macronutrients and micronutrients, thus rendering them nutritive and balanced.

RECIPE: HEALTHY ALOO BHAT

Serves 4

Preparation Time: 20 minutes

INGREDIENTS

  • 1 ½ cups rice, preferably brown
  • 2 onions, medium, chopped
  • 2 potatoes, small, sliced
  • 5-6 garlic pods, minced
  • 2 carrots, medium, sliced
  • 1-2 green chillies, chopped
  • 4-5 sprigs of coriander
  • 1 tsp turmeric
  • 1 tsp chilli powder
  • 1 tsp cumin seeds
  • 5 tsp garam masala
  • Salt, to taste
  • 1 tbsp sunflower oil
  • 1 tbsp ghee/ clarified butter

FOR PROTEIN:

  • 2 tbsp Peanuts
  • 100 gms Green Peas
  • 2 tbsp Wheat germ flakes

INSTRUCTIONS

Cook rice to desired consistency and set aside.

Heat oil in a non-stick. Add cumin seeds and let them splutter. Add peanuts, potatoes and fry for 2 minutes.

Add chopped onions, carrots, green chillies and minced garlic. Sauté until onions are golden and vegetables are cooked.

Add salt and green peas, turmeric, garam masala and chilli powder and fry for a minute. Add cooked rice and mix thoroughly to evenly spread the masala. Add ghee, garnish with coriander leaves and turn off the flame.

Sprinkle wheat germ flakes, serve while piping hot!

I’d love to hear how this recipe turned out for you, if you tried it. Do post a pic on Instagram and tag #fitfoodiediary in the picture!

NUTRITION INFORMATION (per serving)*

Energy 270 calories
Protein 8.2 g
Fat 9.9 g
Carbohydrates 33 g
of which, Fiber 5.4 g

*Recipe is for 4 servings; all values in grams.