“This book is perfect for the meat minimalist! Bindu uses spices to create healthful and flavorful dishes, easy to follow recipes and I especially love the nutritional “What’s good for you.” A valuable contribution to any kitchen!”
- Vasantha Prasad, author of “Indian Vegetarian Cooking from an American Kitchen.”
Stop Over Eating For Good
Indian Vegetarian Cooking From An American Kitchen
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Photo by KERRI McCAFFETY
Spicy Beets and Rice
The hard and crunchy beets are transformed into a wonderfully tender and flavorful dish. The sweet taste of beets, onions, and coconut is slightly tempered by the heat of the chili. This is a very colorful dish, because the beets impart a reddish-purple hue. I love to serve this for my guests, for the wow factor! This can be a stand-alone entrée or a colorful side dish to any meal.
Prep Time: 25 minutes Cooking Time: 20 minutes Serves: 4
2 c. basmati rice, prepared according to your favorite method and set aside
2 Tbsp. extra light olive oil
1 large sweet onion, diced
2 green chilies, stemmed and sliced in half lengthwise
2 beets (1 lb. each) or enough beets to equal 2 lbs, stemmed, peeled, and diced
1 Tbsp. lime juice
2 Tbsp. powdered, unsweetened dried coconut
salt to taste
1. In a medium skillet, heat the oil. Over medium heat, sauté onions and green chilies for 7–8 minutes. Add the beets; cover and sauté 5 minutes. Add lime juice and coconut powder; sauté for 3 minutes, or until beets are tender. Turn off heat.
2. Add cooked basmati rice and mix until well blended. Salt to taste.
3. Serve as a stand-alone or with another entrée.
What’s good for you:
v The pigment that gives beets their rich, purple-crimson color—betacyanin—is also a powerful cancer-fighting agent, especially against colon cancer. Beets are an excellent source of B vitamin folate, which is essential in normal tissue growth.
v Sweet onions are low in calories and sodium and are fat and cholesterol free. They contain vitamins C & B6, and can help protect against cardiovascular disease, cancer and infections.
v Chilies contain capsaicin, a compound that offers many health benefits. It increases metabolism and in turn helps burn calories and fat. It has potent anti-bacterial properties that prevent sinusitis and relieve congestion. It helps protect the heart by reducing cholesterol, triglycerides and platelet aggregation.
v Limes are low in calories and high in vitamin C. They promote skin health and support the immune system. Choose green, glossy, thin-skinned fruit that is not too firm.
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