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Diabetes Health

Raw Mango and Gooseberry Rice

This delicious combination of mango and gooseberry makes this rice a tangy treat. High in fibre gooseberry also contains vitamins A and C which make this rice dish nutritious. This herb and spice infused mix is aromatic and a culinary delight.

Preparation time: 5 minutes

Cooking time: 45 minutes

Serving size: Makes 3 servings

Ingredients:

  • 1 cup rice
  • ¼ raw mango
  • 1 tbsp oil
  • 2 gooseberries (amla)
  • ½ tsp turmeric powder
  • 10-12 green chillies
  • 2 tsp split black gram (urad dal)
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • Curry leaves
  • Salt to taste

Method:

  1. Wash and soak rice for 10 to 15 minutes.
  2. Cook rice.
  3. Remove seeds from gooseberries and cut them in fine pieces.
  4. Remove the outer skin of mangoes and cut them in fine pieces.
  5. Slit green chillies into two pieces.
  6. Heat oil in a thick bottom pan and crackle mustard and cumin seeds.
  7. Add urad dal and fry until it turns light golden. Add slit green chillies, curry leaves and fry well. Add chopped gooseberries and raw mangoes, fry for 2-3 minutes.
  8. Add turmeric powder, salt and mix.
  9. Cover and cook on low flame for 6-8 minutes. Let the mixture cool. Add cooked rice to the mashed mixture and mix well. Season according to your taste.

Nutritive value per serving:

  • Energy: 197 kcal
  • Protein: 3 g
  • Carbohydrates: 30 g
  • Fat: 5 g
  • Fibre: 8 g

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