Indian-Style Green Tomatoes and Vegetables Over Rice

This side dish is a spicy counterpoint for grilled chicken. The black mustard seeds add a contrasting color to the mixture, which is yellow from the turmeric. Look for black mustard seeds at Asian markets.

Yield: 4 servings (serving size: 1/2 cup vegetables and 1/2 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 195
  • Calories from fat: 19%
  • Fat: 4.2g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 1.8g
  • Protein: 4.1g
  • Carbohydrate: 35.8g
  • Fiber: 2.4g
  • Cholesterol: 0.0mg
  • Iron: 2.1mg
  • Sodium: 308mg
  • Calcium: 34mg

Ingredients

  • 1 tablespoon vegetable oil
  • 1 teaspoon black mustard seeds
  • 1 cup chopped baking potato
  • 1 cup chopped cauliflower
  • 1 cup chopped green tomato
  • 1 1/2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1/8 teaspoon ground red pepper
  • 1 cup water
  • 2 cups hot cooked basmati rice

Preparation

  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the mustard seeds; cook for 1 minute. Add potato and next 7 ingredients (potato through red pepper), stirring until blended. Add water; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Uncover and cook 4 minutes or until liquid evaporates, stirring frequently. Serve over rice.
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Indian-Style Green Tomatoes and Vegetables Over Rice Recipe at a Glance
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