Broccoli Paneer Rice is a healthy, delicious, one pot meal that can be made in minutes and so this would go perfect for lunch box. Usually I have seen most of the people saying no to Broccoli, but when it comes to the health benefits it has loads in it. And so, thought of infusing broccoli with rice as a main ingredient and paneer which my kids like to the core as a secondary ingredient. I was little worried when I prepared this rice, as I gave a try directly for my kid’s lunch box, and I prepared little steamed rice too, so that I can use it as a backup if this Broccoli Paneer rice doesn’t work. But the rice was yum and unimaginable.
I have induced coconut oil, you can substitute it with ghee/clarified butter or any cooking oil.
Health Benefits of Broccoli: Broccoli is well known for preventing cancer, it reduces cholesterol as it is packed with soluble fiber, it helps in bone health, good for heart health, also it helps in digestion and prevents constipation.
Let me share the recipe…
Broccoli Paneer Rice
Broccoli – 1 no (medium size)
Paneer – 150 gm
Basmati / Long Grain Rice – 2 cups
Coriander leaves – a fistful
Mint leaves – a fistful
Green chilli – 2 nos
Garlic – 5 cloves
Cloves – 3 nos
Cinnamon – 1 stick
Star Anise – 1 no
Coconut milk – 2 cups
Chilli powder – ¾ tsp
Coriander powder – 2 tsp
Salt to taste
Coconut oil – 1 ½ tbsp.
Making of Broccoli Paneer rice –
Wash and separate the florets of broccoli (medium size).
Cube the paneer to medium size pieces.
Grind coriander leaves, mint leaves, green chillies and garlic to a fine paste by adding little water.
Heat oil in a pressure-cooker or heavy bottomed vessel, add the cloves, cinnamon and star anise, wait until they crackle.
Add the broccoli followed by chilli powder and coriander powder, cook for few mins.
Pour the ground mixture (coriander leaves, mint leaves, green chillies and garlic paste) and cook for few mins or until the raw smell goes off.
Add the cleaned rice, followed by salt and cook for few mins.
Pour the coconut milk and water (in equal proportion), pressure-cook for 3 whistles or if using a heavy bottomed vessel, cover and cook until the rice is cooked.
Meanwhile heat a tsp of oil in pan, add the paneer pieces and cook them on both sides until they turn golden brown in color.
Remove the lid when the pressure releases, give a gentile stir and add the roasted paneer, give a gentle stir and serve.
Serve hot with raita and any deep fry. I have accompanied it with Potato chips.
Usually when it comes to spinach, it would be a great challenge for me to make my kids consume it. So I do combine the spinach with rice with spices too enhance the taste and flavor of the rice. Already have updated on such recipe – Spinach Rice, which I have roasted the spices and grounded the masala to enhance the flavor.
This Corn and Spinach rice is very easy, simple, delicious, and healthy and takes just 5 to 10 minutes to prepare. A best lunch box recipe, also I have been sharing my daily lunch box in instagram – do follow and stay connected with our instastories. Also this requires very few ingredients that are available in all the kitchens. Let me share the recipe…
Prawn Rice is one of the most special rice from my Home Town – Thoothukudi. Being a coastal region, we prepare this type of dishes. This prawn rice has wonderful aroma, fantastic flavor and attractive color, as we roast and ground the spices and prepare a fresh masala for the rice. Also this rice is packed with health benefits, as we add Moringa Leaves or Drumstick spinach because they perfectly go well with prawns and has iron content which helps in increasing the hemoglobin content and iron content.
Moringa leaves (murungaikeerai) or Amaranthus Artis (Arakeerai) – 200 gm (only leaves)
Onions – 200 gm
Tomato – 150 gm
Garlic – 5 cloves
Dry red chillies – 8 nos
Coriander seeds – 3 tbsp
Cumin seeds – 2 tbsp
Fenugreek/Vendhayam/Methi seeds – ¾ tsp
Grated Coconut – 50 gm
Turmeric powder – ½ tsp
Mustard seeds – ¼ tsp
Split Black gram – ¼ tsp
Salt to taste
Sesame oil / Gingelly oil / Nallennai – 2 tbsp.
Red chillies, coriander seeds, cumin seeds and fenugreek seeds getting roasted for masala
About to grind for masala
Prawn head about to grind with water
Grounded prawn head
Temperd with mustard seeds, split black gram and a pinch of cumin seeds, onions getting cooked
With Moringa leaves / Murunga Keerai
With finely chopped prawns
with rice, salt
About to pressure-cook
With masala and prawns
About to pressure-cook
Prawn Rice / Yera Sadham
Clean the Prawns and Prawn Head.
Finely chop 6 to 7 pieces of prawns.
Wash, clean and chop the moringa leaves or amaranthus artis, keep it aside.
Peel and finely chop the onions and garlic, keep it aside.
Roughly chop tomatoes into pieces and keep it aside.
Grind the prawns head with a cup of water, strain the water and keep it aside.
Heat a tsp of oil in a tawa and roast red chillies, coriander seeds, cumin seeds, fenugreek seeds and coconut until the raw smell goes off. Make sure that coconut should be roasted in a way as they should not be burnt or turn golden brown in color.
Transfer them to a plate, bring them to room temperature and grind them to a fine paste by adding water.
Heat the leftover oil in a pressure cooker, add mustard seeds, split black gram, ¼ tsp of fenugreek seeds and curry leaves, wait until they crackle.
Add in the onions and garlic, cook until they get glassy appearance.
Add in the tomatoes and cook until they turn mushy.
Add the spinach and cook for 2 mins.
Add in the chopped prawns followed by salt and turmeric powder, cook for 3 mins.
Add in the rice, pour water along with prawn water (for 1 cup of rice, pour 2 cups of water).
Pressure-cook for 2 whistles. Remove the lid when the pressure subsides, gently stir in.
Pour the ground masala along with prawns and 2 ½ cups of water, pressure-cook for 2 whistles.
Remove the lid when the pressure subsides, give a stir and transfer it to plate.
Serve hot with Rice crackers, Omelette and Coriander Thuvaiyal (thick chutney).