Bise Bele Bhath is a classic South Indian rice dish renowned for its rich flavors and wholesome ingredients. This comforting one-pot meal features a harmonious blend of rice, toor dal (split pigeon peas), and an assortment of vegetables, all cooked together with a unique mix of spices. Originating from Karnataka, Bise Bele Bhath is celebrated for its ability to provide a complete and nutritious meal in a single dish.
Bise Bele Bhath has its roots in Karnataka, a state in southern India known for its diverse culinary traditions. The name "Bise Bele Bhath" translates to "hot lentil rice" in Kannada, reflecting the dish's spicy and savory nature. It traditionally forms part of festive meals and is also a staple in everyday cooking due to its ease of preparation and nutritional benefits. The use of tamarind and jaggery in this dish is characteristic of South Indian cuisine, balancing the flavors with a delightful sweet and sour profile.
Ingredients:
- 1 cup rice
- 1/2 cup toor dal (split pigeon peas)
- 2 cups mixed vegetables (e.g., carrots, peas, beans, potatoes)
- 1 onion, chopped
- 1 tomato, chopped
- 2-3 green chilies, slit lengthwise
- 1 tsp tamarind paste
- 1 tsp jaggery or sugar
- 1/4 tsp turmeric powder
- 1 tsp red chili powder (optional)
- 1 tbsp ghee (clarified butter)
- 1 tbsp oil
- Salt to taste
- Water as required
For the Spice Powder:
- 1 tbsp coriander seeds
- 1 tsp cumin seeds
- 1/2 tsp fenugreek seeds
- 1/2 tsp mustard seeds
- 4-5 dried red chilies
- 1 inch cinnamon stick
- 4-5 cloves
- 4-5 peppercorns
Method:
1. Wash and soak rice and toor dal separately in water for 30 minutes.
2. Dry roast the spice powder ingredients until fragrant and grind into a fine powder.
3. Heat oil in a pressure cooker or deep pan. Sauté onions and green chilies until onions are translucent.
4. Add mixed vegetables and cook for a few minutes.
5. Add chopped tomatoes and cook until mushy.
6. Stir in the spice powder, turmeric powder, and optional red chili powder. Cook for a minute.
7. Drain the soaked rice and dal, then add to the pan.
8. Pour in 4 cups of water, add tamarind paste, jaggery, and salt. Mix well.
9. Pressure cook for 3-4 whistles or until rice and dal are cooked through.
10. Release pressure, stir in ghee, and mix well.
11. Garnish with coriander leaves. Serve hot with papad or raita.
Serving Suggestions:
Bise Bele Bhath pairs beautifully with papad (a crispy lentil flatbread) or raita (a yogurt-based side dish). This dish offers a balanced meal, rich in protein, fiber, and essential vitamins from the vegetables and spices used.
Nutrition Value:
1. 1 cup rice
- Calories: 200
- Carbohydrates: 45 g
- Protein: 4 g
- Fat: 0.4 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of B vitamins (especially niacin and thiamine)
- Minerals: Iron, magnesium, phosphorus
- Nutritional Benefit: Provides a good source of energy through carbohydrates, minimal fat, and a small amount of protein. Also supplies essential vitamins and minerals needed for overall health.
2. 1/2 cup toor dal (split pigeon peas)
- Calories: 180
- Carbohydrates: 30 g
- Protein: 10 g
- Fat: 0.5 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Rich in B vitamins, including folate
- Minerals: Iron, potassium, magnesium
- Nutritional Benefit: High in protein and fiber, making it beneficial for digestion and heart health. It also provides essential minerals and vitamins for overall well-being.
3. 2 cups mixed vegetables (e.g., carrots, peas, beans, potatoes)
- Calories: 100-150 (varies by vegetable)
- Carbohydrates: 25-30 g
- Protein: 3-5 g
- Fat: 0.5-2 g
- Sodium: 20-50 mg (varies by vegetable)
- Cholesterol: 0 mg
- Vitamins: High in Vitamin A (carrots), Vitamin C (peas), Vitamin K (beans)
- Minerals: Potassium, magnesium
- Nutritional Benefit: Provides a range of vitamins and minerals that support immune function, eye health, and overall vitality. Vegetables are also high in fiber, which aids in digestion.
4. 1 onion, chopped
- Calories: 45
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0.1 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium, manganese
- Nutritional Benefit: Contains antioxidants and sulfur compounds that have anti-inflammatory and immune-boosting properties. Low in calories and adds flavor to dishes.
5. 1 tomato, chopped
- Calories: 22
- Carbohydrates: 5 g
- Protein: 1 g
- Fat: 0.2 g
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium
- Nutritional Benefit: Rich in antioxidants like lycopene, which supports heart health and may reduce cancer risk. Also provides hydration and essential vitamins.
6. 2-3 green chilies, slit lengthwise
- Calories: 6-10 (for 2-3 chilies)
- Carbohydrates: 1-2 g
- Protein: 0.2 g
- Fat: 0.1 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium
- Nutritional Benefit: Adds heat and flavor while providing vitamins and antioxidants that support metabolism and immune function.
7. 1 tsp tamarind paste
- Calories: 10
- Carbohydrates: 2 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Potassium
- Nutritional Benefit: Provides a tangy flavor and is rich in Vitamin C, which supports the immune system and overall health.
8. 1 tsp jaggery or sugar
- Jaggery: Calories: 11, Carbohydrates: 3 g, Protein: 0 g, Fat: 0 g, Sodium: 0 mg, Cholesterol: 0 mg, Vitamins: Small amounts of B vitamins, Minerals: Iron, potassium, calcium
- Sugar: Calories: 16, Carbohydrates: 4 g, Protein: 0 g, Fat: 0 g, Sodium: 0 mg, Cholesterol: 0 mg, Vitamins: None, Minerals: None
- Nutritional Benefit: Jaggery provides additional minerals and is less processed compared to sugar. Sugar adds sweetness but lacks additional nutrients.
9. 1/4 tsp turmeric powder
- Calories: 8
- Carbohydrates: 1.5 g
- Protein: 0.2 g
- Fat: 0.2 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Iron, potassium
- Nutritional Benefit: Contains curcumin, which has anti-inflammatory and antioxidant properties. Supports joint health and overall wellness.
10. 1 tsp red chili powder (optional)
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0.3 g
- Fat: 0.3 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium, iron
- Nutritional Benefit: Adds heat and flavor, boosts metabolism, and provides antioxidants.
11. 1 tbsp ghee (clarified butter)
- Calories: 112
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 12.7 g
- Sodium: 0 mg
- Cholesterol: 31 mg
- Vitamins: Vitamin A, Vitamin E
- Minerals: Calcium, phosphorus
- Nutritional Benefit: Provides healthy fats and vitamins for energy and supports the absorption of fat-soluble vitamins.
12. 1 tbsp oil
- Calories: 120
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Provides essential fatty acids and energy. The type of oil used can influence the nutritional profile.
13. Salt to taste
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Variable (depends on amount used)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Enhances flavor but should be used in moderation to maintain healthy sodium levels.
14. Water as required
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Essential for hydration and cooking. Helps in digestion and overall bodily functions.
For the Spice Powder:
1. 1 tbsp coriander seeds
- Calories: 15
- Carbohydrates: 3 g
- Protein: 0.6 g
- Fat: 0.7 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, potassium
- Nutritional Benefit: Provides antioxidants and aids in digestion. Adds flavor and aroma to the dish.
2. 1 tsp cumin seeds
- Calories: 8
- Carbohydrates: 1 g
- Protein: 0.4 g
- Fat: 0.5 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, manganese
- Nutritional Benefit: Supports digestion and provides essential minerals and antioxidants.
3. 1/2 tsp fenugreek seeds
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0.3 g
- Fat: 0.3 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, magnesium
- Nutritional Benefit: Contains compounds that may support blood sugar control and digestive health.
4. 1/2 tsp mustard seeds
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0.3 g
- Fat: 0.3 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, calcium
- Nutritional Benefit: Adds a tangy flavor and provides essential minerals.
5. 4-5 dried red chilies
- Calories: 20
- Carbohydrates: 4 g
- Protein: 0.5 g
- Fat: 1 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Iron, potassium
- Nutritional Benefit: Provides heat, vitamins, and antioxidants that may boost metabolism.
6. 1 inch cinnamon stick
- Calories: 6
- Carbohydrates: 1.6 g
- Protein: 0.1 g
- Fat: 0.03 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K
- Minerals: Calcium, iron
- Nutritional Benefit: Adds flavor and has anti-inflammatory and antioxidant properties.
7. 4-5 cloves
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0.3 g
- Fat: 0.3 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin K
- Minerals: Manganese, calcium
- Nutritional Benefit: Contains antioxidants and compounds that support digestion and oral health.
8. 4-5 peppercorns
- Calories: 7
- Carbohydrates: 1.8 g
- Protein: 0.3 g
- Fat: 0.2 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K
- Minerals: Iron, manganese
- Nutritional Benefit: Adds a spicy kick and supports digestion and metabolism.
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