Mysore Bhath

Bhath is a common name for masala rice dishes in South India. Depending on the constituents, it is called Vangi or Badanekaayi Bhath if Brinjal is used, Avarekaayi Bhath if Field Beans are used, or just Methi/ Menthya Bhath if fresh methi is used. You could try with your favourite combos.

There are many different ways of preparing a bhath and I have chosen the lesser known recipe from my native town of Mysore here. I still remember the taste of a combo bhath with methi, brinjal, potato my mother used to make. It’s quite simple to make and has a riot of flavours.

Category : South Indian (Rural Karnataka) 

Ingredients

  • Rice : 1 measure (~300ml, 250gms), soaked (can be ordinary or long rice)

  • Oil : 1 cup (~100ml/gms)

  • Onion : 1 medium, chopped 

  • Tomato; 1 large, chopped

  • Methi : 1 cup chopped (optional, but gives good flavour)

  • Coriander leaves : handful, chopped ,

  • Peas : fresh,chopped, 1-2 cups

  • Potato : 1 medium, peeled, small pieces

  • Brinjal : 1/4 kg, green, long preferred. 2 inch, quarter slices

    OR Avarekaayi/ field beans : 1/2 measure, tender seeds

  • Lemon : juice from ~half lemon 

FOR GRINDING :

  • Red chillies (more of byadagi variety) : 1 handful, to taste

    OR Red chilli powder : 1-2 tsp (depending on pungency)

  • Coriander seeds : 1-2 tbsp OR Coriander powder : 1-2 tsp

  • Ginger : 1 inch piece

  • Garlic : 1 pod, peeled (optional, if you dont like it)

  • Cloves : 4-6

  • Cinnamon : 1 inch piece

  • Turmeric : 1/2 tsp

  • Onion : medium - halved

  • Tomato : 1 small

  • Coconut : grated/sliced, 2-3 tbsp

  Grind all ingredients in to a coarse paste with minimum water.

PREPARATION TIME : 30 min (after veggies are ready)

METHOD  

  1. In a pressure cooker (or thick bottomed vessel), heat oil and add diced onion. Saute till done, add methi leaves and saute it.

  2. Next add all other veggies and saute a bit. Add ground masala paste, salt and saute till it is gives a good aroma.

  3. Add double the measure of water to rice and let it boil. You could taste the masala water and adjust the taste with few sliced green chillies or red chilli powder and salt, if needed.

  4. Now add rice after straining water. Close the lid of the cooker and bring to just one whistle OR close with a lid and let it cook on low flame till rice is done.

  5. Allow it to cool a bit and then add chopped coriander, add lemon juice, mix and serve hot with ghee. 

  6. Any vegetable raita (onion/tomato/cucumber) will go well with this dish. 

INFORMATION

Vegan Friendly : Yes (with curd substitute for raita)

Keto Friendly : No ( Hard to substitute Rice)

NUTRITIONAL VALUE :

1 cup of bhath varies from 290- 350 Cal,

  • Nutritional value depends on the veggies used. Peas and Field Beans are high in protein and other nutrients.

  • Fenugreek is rich source of dietary fibers, proteins, vitamin B6 and minerals such as iron, manganese, magnesium and copper. 

  • Other spices have medicinal values too

  • Oil adds to the calories (100 gms refined oil = 884 calories) 

health benefits:

  • Methi/Fenugreek has numerous beneficial effects on the humans health. It can reduce high blood cholesterol level, improve digestion, stimulate production of milk (in breastfeeding women) and relieve symptoms of anemia, fever, mouth ulcers, respiratory disorders, diabetes, insomnia, improve skin and hair health and inflammation.

origin :

Methi or Fenugreek (Trigonella foenum graecum) belongs to the family Fabaceae. It originated from Southern Europe and Western Asia, but it can be found around the world today.

water footprint:  (is litres of water needed to produce the food) :

Brinjal: 362 L/Kg, Beans:561 L/Kg, Peas: 595 L/Kg, Herbs ~250-300 L/Kg

TIPS

  • Brinjal gets mushy, it can be shallow fried separately and added towards the end

  • If you have a sensitive tummy, it is better to use powders instead of whole spices.

  • Any rice dish has to cool a bit before mixing/serving. so that the grains are intact and not get mushy.

did you know ?

  • Fenugreek was used for embalming in the ancient Egypt. Stashes of fenugreek were found in tombs of many pharaohs (including Tutankhamun).

  • Scientific name of fenugreek is Foenum graecum, or "Greek hay" in Latin. Name refers to the facts that fenugreek was one of the most important sources of animal feed in the ancient Greece and Rome. Fenugreek is still used as animal fodder in some parts of Europe and Africa.

  • Fenugreek contains the aromatic compound sotolon, which can cause perspiration and urine to smell like maple syrup after prolonged use.

  • Some people are allergic to fenugrrek

references :

https://www.nutritionaloutlook.com/fun-facts/friday-fun-fact-fenugreek

https://www.softschools.com/facts/plants/fenugreek_facts/2148/

https://waterfootprint.org/media/downloads/Report47-WaterFootprintCrops-Vol1.pdf

MAIN COURSEPadmini SudarshanaSPICY, RICE, VEGETARIAN, VEGAN, SOUTHINDIAN