Rice with Chicken Curry
South India • non_veg
How to Make South Indian Vegetable Rice with Curry (Traditional & Healthy Version)
South Indian cuisine is renowned for its aromatic spices, vibrant colors, and wholesome ingredients, making it a favorite across the country and around the world. Vegetable Rice with Curry is a beloved dish from Tamil Nadu, typically enjoyed as a light snack or meal. Traditionally, Chicken Curry is a staple in many households, but for a vegetarian adaptation, we use protein-rich paneer and assorted vegetables to recreate the comforting warmth and rich taste of the original. This dish offers a harmonious blend of flavors, with fragrant rice cooked alongside a robust curry featuring tomatoes, coconut, and fresh curry leaves. It's both satisfying and health-conscious, making it a great choice for anyone looking to enjoy the authentic taste of South India without compromising on nutrition. The combination of fluffy steamed rice and hearty vegetable curry is deeply rooted in South Indian culture, often served during family gatherings, festivals, and daily meals. The spice profile is gentle yet flavorful, appealing to all age groups. The use of minimal oil and fresh ingredients ensures that this recipe is not only delicious but also suitable for calorie tracking. Whether you're seeking a quick lunch, a wholesome snack, or a light dinner, Vegetable Rice with Curry fits seamlessly into a balanced diet and provides a delightful culinary experience.
Ingredients(for 1 cup steamed rice + 1 katori vegetable curry)
- 1 cup Basmati rice (soaked 20 minutes)
- 100 grams Paneer (cubed)
- 1 medium Carrot (diced)
- 10 Green beans (chopped)
- 1 large Tomato (finely chopped)
- 1 medium Onion (finely sliced)
- 1/2 cup Coconut milk (fresh or canned)
- 1 tsp Ginger-garlic paste
- 1/2 tsp Turmeric powder
- 1 tsp Coriander powder
- 1/2 tsp Red chili powder (adjust to taste)
- 8-10 Curry leaves (fresh)
- 1/2 tsp Mustard seeds
- as needed Salt
- 1 tbsp Oil (preferably coconut or sunflower)
- 2 tbsp Fresh coriander (chopped for garnish) - optional
Instructions
- 1
Wash and soak basmati rice for 20 minutes. Drain and cook with 2 cups water until rice is soft and fluffy.
15 minutes
Add a few drops of oil while cooking rice for separated grains.
- 2
Heat oil in a heavy-bottomed pan. Add mustard seeds and allow them to splutter. Add curry leaves and sauté for a few seconds.
2 minutes
Curry leaves release aroma when added to hot oil.
- 3
Add sliced onions and sauté until translucent. Stir in ginger-garlic paste and cook until raw smell dissipates.
3 minutes
Keep flame medium to avoid burning the spices.
- 4
Add tomatoes, turmeric, coriander, and red chili powder. Cook until tomatoes turn mushy and oil separates.
4 minutes
Mash tomatoes with the spoon for a smooth curry base.
Why This Dish is Healthy
By substituting chicken with paneer and vegetables, this dish becomes vegetarian-friendly without losing out on protein. Using minimal oil, fresh ingredients, and coconut milk ensures that the curry is light yet flavorful. The combination of rice and vegetables offers balanced macros, making it ideal for weight management, diabetes control, and heart health. It's a wholesome option for those seeking nutritious Indian recipes without excess calories.
This South Indian Vegetable Rice with Curry is rich in plant-based protein from paneer and fiber from carrots and green beans. Coconut milk adds healthy fats, while the spices provide antioxidants and anti-inflammatory benefits. The dish is low in saturated fat, contains complex carbohydrates from rice, and offers essential vitamins like vitamin A from carrots, vitamin C from tomatoes, and minerals such as calcium and potassium. Overall, it supports digestive health and helps maintain energy levels.
Pro Tips
- 💡Tip 1: Soak rice for fluffier grains
- 💡Tip 2: Use fresh coconut milk for authentic flavor
- 💡Tip 3: Add curry leaves early for maximum aroma
- 💡Tip 4: Avoid overcooking paneer to keep it soft
- 💡Tip 5: Chop vegetables uniformly for even cooking
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 350.0 kcal |
| Protein | 5.2 g |
| Carbohydrates | 19.5 g |
| Total Fat | 3.8 g |
| Fiber | 1.2 g |
| Sugars | 0.5 g |
| Iron | 0.7 mg |
| Calcium | 17.0 mg |
| Sodium | 210.0 mg |
| Potassium | 145.0 mg |
| Cholesterol | 18.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 2.1 mg |
| Magnesium | 18.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 65.0 mg |
| Vitamin D | 0.2 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 1.9 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 µg |
| Folate | 8.0 µg |
