Salad, dal, rice and (stuffed) brinjal -
In my chart, we see that in ancient times people used to eat more rice (approximately half of the plate), a lesser amount of dal and vegetables/salad in the least amount.
Almost 90% of the world's rice is consumed in Asia only.
When white rice forms a major portion of the diet, there is a risk of beriberi, a disease resulting from a deficiency of thiamine and minerals.
Nowadays, in healthy diet vegetables/salad form a major portion, lesser amounts of dal and least amount of rice as shown in my other diagram.
Dal and rice are equal partners in overall nutrition and they simply taste good together. Mixed dal brings bright flavors, rich aromas, and color contrast to the simple dish of rice.
Food becomes very tasty when dal is served with boiled rice, salad, and pan-fried (in very little oil) stuffed eggplant/ brinjal.
Rice is gluten-free. It is composed of carbs (carbs in rice are mainly in the form of starch), with a small amount of protein and virtually no fat.
Preparation time - 5 minutes
Cook time - 7 to10 minutes
Serving - 2 persons
Rice - one cup
Water - two cups
1. This has been a traditional rice recipe for decades. This measurement of rice and water comes out perfectly. Take one cup of rice in a pan. Wash it and soak it in the water for 5 to 10 minutes.
2. Take out rice from water through a sieve and keep washed rice in a pressure cooker. Add 2 cups water and pressure cook it till one whistle (if you are using brown rice then 3 whistles).
3. If you are not using a pressure cooker then cook rice on medium heat for 10 - 15 minutes.
Note: If you are going to cook rice in a pan, then add a little more water.
Rice nutritional value:
Serving - half cup/person
Half cup rice is approximately 88 to 90 gms
Calories - 100 % daily value
Total fat - 0.9 gm. 1%
Saturated fat - 0.2 gm. 1%
Polyunsaturated fat. 0.3gm
Monounsaturated fat. 0.3 gm
Cholesterol 0 mg 0%
Sodium 5 mg. 0%
Potassium 42mg. 1%
Total carbohydrate 23 gm.7%
Dietary fiber 1.7 gm. 7%
Sugar. .4 gm
Contd. in comments - 1 hour ago