Healthy Aloo Bhat/ Spicy Potato Rice

A traditional, simple Indian breakfast or meal with rice, potatoes and ghee. Wondering how to add protein content to it and make it a balanced meal? Read on!

Aloo Bhat/ Aloo Bhaat/ Spicy Potato Rice is considered the one-dish-cure-all kinda meal in my family. Sundays would begin in a laid-back manner with the vegetables being chopped and rice being prepared over the tunes of Chitrahar on DD channel, followed by the fragrance of spices being fried in ghee as Ramayan played on. The ultimate comfort food and a great way to use up leftover rice from the previous day too.

However, what we realised as I grew conscious about balancing the macros I consumed, was that Aloo Bhat was actually a carb-on-carb onslaught if you didn’t watch the ingredients closely. In fact, most of the traditional breakfasts sadly have turned this way, where calories would majorly be coming from one major food group, namely carbohydrate-producing polished cereals (devoid of fibre, too), and the other food groups like protein and micronutrients ignored.

How do we change this, and how do we continue to enjoy the traditional breakfasts we grew up enjoying so? It’s simple really – by ensuring your meals have all the essential macronutrients and micronutrients, thus rendering them nutritive and balanced.

RECIPE: HEALTHY ALOO BHAT

Serves 4

Preparation Time: 20 minutes

INGREDIENTS

• 1 ½ cups rice, preferably brown
• 2 onions, medium, chopped
• 2 potatoes, small, sliced
• 5-6 garlic pods, minced
• 2 carrots, medium, sliced
• 1-2 green chillies, chopped
• 4-5 sprigs of coriander
• 1 tsp turmeric
• 1 tsp chilli powder
• 1 tsp cumin seeds
• 5 tsp garam masala
• Salt, to taste
• 1 tbsp sunflower oil
• 1 tbsp ghee/ clarified butter

FOR PROTEIN: