Why this recipe works
Tomato rice quietly does something good: cooking the tomatoes down in oil boosts their lycopene, an antioxidant that the body absorbs far better from cooked, oil-cooked tomatoes than raw ones. A tempering of mustard, curry leaves and chana dal adds crunch and aroma, and it comes together in minutes with rice you already have.
Ingredients
- Cooked rice (cooled)3 cups
- Tomato, onion3 + 1
- Mustard, chana dal, curry leavestadka
- Turmeric, dried chilli1/2 tsp + 2
- Oil, saltto taste
Method
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1
Temper mustard, chana dal and curry leaves in oil.
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2
Add the onion, then the tomato, and cook down to a soft, jammy masala.
Why cook it down: simmering the tomatoes in oil until soft releases and boosts their lycopene, which is better absorbed from cooked tomatoes than raw.
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3
Add turmeric and salt, then fold in the cooled rice.
Why cooled rice: cold, separate grains fold in without turning mushy, giving a better texture than hot, fresh rice.
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4
Toss gently until evenly coated and heated through.
An honest word
Tomato rice is a quick, tasty one-pot, and how healthy it is depends on what you add. On its own it is mostly rice, so make it a proper meal: stir in peas or mixed vegetables, and serve with a bowl of curd or a boiled egg for protein. Keep the oil modest, and it is a genuinely handy, balanced lunchbox option.