A simple and nourishing one-bowl meal featuring stir-fried rice with beetroot and paneer, served with a side of cool curd. This dish is brightly colored and high in protein, perfect for a quick vegetarian meal.
10 ingredients
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Heat oil in a pan on medium flame, add cumin seeds and let them crackle.
Add chopped onion and capsicum; sauté until soft.
Add grated beetroot and continue to sauté for 4 minutes until it softens.
Add diced paneer, stir gently, and cook for 2 minutes.
Add cooked rice, salt, and black pepper. Mix well and fry everything together for another 2 minutes.
Serve the beetroot paneer fried rice in a bowl with curd on the side.
One serving is 1 bowl
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 551 kcal | 24% |
| Protein | 30 g | 56% |
| Total Fat | 25 g | 41% |
| Carbohydrate | 51 g | 17% |
| Fiber (Total) | 5 g | 17% |
| Vitamins & Minerals | ||
| Sodium | 886 mg | 44% |
| Potassium | 594 mg | 17% |
| Calcium | 537 mg | 54% |
| Iron | 2 mg | 13% |
| Zinc | 3 mg | 28% |
| Vitamin A (RAE) | 90 µg | 9% |
| Vitamin C | 44 mg | 55% |
| Vitamin D | 1 µg | 7% |
| Vitamin B12 | 0.52 µg | 24% |
| Folate (B9) | 196 µg | 65% |
Missing data: These are minimums. 5 of the figures below are missing data for 4 ingredients — Paneer; Oil, mustard; Salt, table; Yogurt, Greek, plain, lowfat — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
