Favorite Beets and Greens Masala Fried rice- vegan, gluten free.
Schools are back in session and the brings the most challenging and satisfying task for me- perfecting the lunch box. Kids spend at least one third of their lives in learning environments, during the years when they need solid and healthy nutrition with no compromise. Scientifically, your body enjoys being loaded with fuel more during the early part of the day than towards the end of the day, in line with circadian rhythm. That means, ideally breakfast and lunch should carry most of the calorie/ nutrient needs of a person in a day. So, it becomes even more important to bring out all the creativity to load that lunch box with wholesome real food, free of processed, and unhealthy ingredients to nourish these growing, busy bodies.
Often, convenience becomes the most tempting factor pushing to buy packaged lunches, but it is an uncomfortable truth that finding a nutritious meal without too much sugar, fat, salt and other processed ingredients is very pain staking and extremely limited in the choices.
Lots of complex carbohydrates from wholegrains, legumes, with abundant greens, veggies and special attention to variety of fruits, with inclusion of handful nuts, seeds is the ultimate structure of healthy food intake in a day. Equally vital for me as a busy mom, is that all this process of planning, cooking, and cleaning should take as little time as possible. And that’s where a recipe like this becomes the magical answer.
Nutrition wise, this fried rice is as rich as its color in many antioxidants, complex carbs, and Nitrates. Nitrates are key to keep the lining of blood vessels healthy and are very important for heart health, which starts in childhood. Beets and greens are prime source of nitrates in nature and this dish is a perfect blend of both. Hemp hearts are incredible with their small size but almost 25% of their calories are from protein and they provide good dose of omega 3 s as well.
What is it made of?– Left over rice, lots of greens, beetroot, mint, spice mix, hemp hearts and dry coconut with dash of lime.
What can it be paired with?- It is perfectly enjoyable by itself. But if are looking for a yummy pairing , the choices are broad-go for vegan yogurt, sautéed chickpeas, Tofu, any gravy dishes.
If you have 15 min, this satisfying colorful fried rice is made easily with basic kitchen skills and love for nutritious healthy meals.
Favorite Beets and Greens Masala Fried Rice
Ingredients
- 2 whole cloves
- 1 inch cinnamon stick
- 1/2 white onion sliced
- 2-3 green chilies – slit length wise
- 2 tsp ginger garlic paste
- 1/2 cup mint leaves
- 1/4 cup cashew pieces
- 1 medium beetroot grated – makes about 2 cups
- 3 cups mixed baby greens chopped roughly
- 2 tsp garam masala powder
- 2-3 tbsp hemp hearts
- 1 tbsp dry coconut optional
- 1 whole lime squeezed
- salt to taste
- 2 cups cooked left over rice at room temperature can be brown(preferred), white or semi brown
Instructions
- Have your veggies ready. Grate the beetroot, slice the onion and green chilies, chop the greens and mint leaves.
- Take a wide saute pan or wok. Once hot on medium heat, add the cloves, cinnamon and feel the aroma. Then add 1-2 tbsp water or a spray of oil if using. Then add the sliced onions, green chilies and ginger garlic paste. Mix them all. Once onions sweat, mix the cashew pieces. Then add the chopped greens and mint leaves. Mix well for 3-4 min. As you see the greens wilt about 70%, add the grated beetroot. Wait for 2 min before adding left over rice ( brought to room temperature). Toss all ingredients to mix well and you see gorgeous bright pink with hint of greens evenly. Then add salt and garam masala powder (found in Indian stores). Squeeze the lime juice. Then mix in the hemp hearts and dry coconut.You can take out the whole spices before serving.Serve as it is, or with side of sautéed legumes, gravy dishes like baby corn, channa or mushroom masala