Recipe Iron-Rich Hash with Brown Rice

Iron does many things in our body. Its deficiency causes anaemia, weakens our nervous system and leads to many other diseases. Lethargy, brittle nails and hair fall are some of the symptoms of iron deficiency which often go unnoticed.

By incorporating a healthy lifestyle with nutrient rich foods, we can fight diseases and deficiency of minerals in our body.

Today, I am sharing a simple iron rich recipe that is quick and easy to make but packs lots of nutrition. Iron-Rich Hash with Brown Rice contains iron packed ingredients like Spinach, Tofu and Beetroot (Chukandar). Apart from iron, the ingredients in this recipe are fiber rich and also provide nutrients like magnesium, potassium, vitamins and energy to our body. 

This recipe is also a filling recipe so you don't feel hungry for hours which in turn, helps in maintaining and reducing weight!

Recipe for Iron-Rich Hash with Brown Rice:

Ingredients:

1 cup chopped Spinach (Palak),
1 cup diced Tofu,
1 cup grated Beetroot (Chukandar),
Black Salt to taste,
1 tsp crushed Black Pepper,
1 cup chopped tomatoes,
1 tsp cumin (jeera),
2 cloves (laung),
1 cup Brown Rice,
3 cups water

Steps to prepare:

1) Wash and Soak Brown Rice in water for 2 hours.

2) Heat 1 tbsp desi ghee in a cooker and add cumin and cloves.

3) Add chopped tomatoes when cumin and cloves start to crackle.

4) Add water drained Brown Rice when the tomatoes get soft and stir for a minute. Add salt to taste.

5) Add 3 cups of water and pressure cook the rice for four whistles.

6) Heat a pan and add 1 tbsp desi ghee.

7) Add chopped Spinach (Palak), diced Tofu and grated Beetroot (Chukandar). Stir for a minute or two.

8) Sprinkle some water on the above mixture and steam for 5-6 minutes.

9) Add black salt, crushed pepper and lemon juice to the steamed mixture and mix.

10) Serve the previously cooked Brown Rice in a serving bowl and top it with the steamed Spinach, Beetroot and Tofu Hash.


Enjoy this delicious and nom nom Iron-Rich Hash with Brown Rice and wow your family and friends by preparing it in your kitchen. Do share your thoughts with me.


Checkout The Iron Chef contest which is an initiative by Livogen to spread the awareness, about the importance of iron in the diet and crowd-sourced iron rich recipes. Simple lifestyle and dietary changes can help one go a long way in fighting Iron Deficiency. If you have any Iron rich recipes then share them through this awareness initiative and also win prizes! #livogenironchef