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Indian Vegetable and Rice Skillet Meal

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Indian Vegetable and Rice Skillet Meal
En Español

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  • Makes: 10 servings

An easy and delicious one-pot dish that makes plenty of lefotvers to savor!

Ingredients

  • 2 teaspoons vegetable oil
  • 1 onion (chopped)
  • 1 teaspoon ground ginger
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 2 cups mixed vegetables (chopped cauliflower, peppers, carrots, or peas)
  • 1 baking potato (large)
  • 1 cup white rice (uncooked)
  • 2 1/2 cups water
  • 1 can kidney beans (15 ounces, drained, rinsed)
  • 1/2 salt (1/2 teaspoon, optional)

Directions

1. Heat oil in a large skillet over medium heat.

2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute.

3. Add remaining ingredients. Bring to a boil, cover, and reduce heat.

4. Simmer 20-25 minutes. Serve hot.

5. Refrigerate leftovers with in 2-3 hours.

Notes

Learn more about:

Source: Oregon State University Cooperative Extension Service, Healthy Recipes

Nutrition Information

Serving Size: 1 cup (168g)
Nutrients Amount
Total Calories 171
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 19 mg
Carbohydrates 34 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 32 mg
Iron 2 mg
Potassium 372 mg
N/A - data is not available
Nutrients Amount
Total Calories 171
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 34 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 32 mg
Potassium 372 mg
Sodium 19 mg
Copper 188 mcg
Iron 2 mg
Magnesium 38 mg
Phosphorus 107 mg
Selenium 5 mcg
Zinc 1 mg
Vitamins
Vitamin A 78 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 13 mcg
Folate 104 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 24 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
3/4 ounces
Protein Foods
3/4 ounces

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