Entry 13: Puffed (Rice) Rainbow by Poornima V

Vegetables are low fat, low calorie, high fiber, and high in vitamins, minerals, antioxidants, and other nutrients. Studies have shown that people who consume 5 or more servings of fruits and vegetables a day have lower rates of cancer, heart disease, obesity, diabetes, stroke, high blood pressure, osteoporosis and many other conditions.

This recipe uses a variety of veggies as it follows the above analysis and explanation. Also as we are using puffed rice which is very light it can be served as a delicious, colorful evening snack with a cup of tea or coffee. The peanut powder adds an extra taste and adds its share of protein to the dish.

Serves: 2 – 3 persons

Ingredients:

· 3 cups puffed rice (murmure, maramaraalu, burugulu)

· 1 small onion chopped

· 1 small tomato chopped

· 3 baby carrots chopped

· ½ red pepper chopped

· ½ green pepper chopped

· ½ yellow pepper chopped

· 2 – 3 tbsps roasted peanut powder

For tempering:

· ½ tsp mustard

· ½ tsp Jeera (cumin)

· 1 tsp chana dal

· 1 tsp urad dal

· 1 dry red chill teared and de-seeded

· 5 – 10 curry leafs

· 3 – 4 green chillies chopped (adjust to desired spice level)

· 1 tbsp oil

Method:

· Heat oil in a vessel and do the tempering by adding the dals, mustard and jeera after they slightly turn brown add the red chill pieces and after that add curry leaf. Add the chopped green chillies and fry for a minute.

· Now add chopped onion and fry until they turn transparent. Now stir in chopped carrots and all peppers. Cover it with a lid and cook it on medium flame for 5 mins. Keep mixing in between. After they become just tender add chopped tomato and cook for 2 more minutes.

· In a big bowl take water put half of the puffed rice in that and let it soak for 30 secs to a minute. Then squeeze all the excess water from them by pressing them between the palms and add them to the vegetable mixture. Similarly add the other half of the puffed rice also.

· Add the roasted peanut powder and salt and mix all the ingredients well for 2 mins then switch off the flame.

· Serve hot with any salad or pickle of your choice.

Notes:

· Instead of puffed rice we can use boiled small variety of pasta or macaroni in the recipe, adjust the spice level to suit the macaroni and it will be equally delicious.

· Along with making the food nutritious and healthy I believe in making the food eye appealing also as it increases the appetite and interest in consuming the food.

· The name of this item has been inspired from a toddler book which I took for my 2 yr old son from the library and its name is “I can eat a Rainbow” J