Discover how to make Riz Vangy, a flavorful and spicy rice dish with tender eggplant cooked in a zesty tomato sauce. This Indian-inspired recipe combines aromatic spices with rich tomato flavors for a satisfying meal. Perfect as a main course or a side dish, Riz Vangy is easy to prepare and will delight your taste buds with its robust taste and comforting texture. 

Ingredients:

- 1 cup basmati rice

- 1 large eggplant, diced

- 1 large onion, finely chopped

- 2 tomatoes, finely chopped

- 2 cloves garlic, minced

- 1-inch piece ginger, minced

- 1 green chili, chopped (adjust to taste)

- 2 tablespoons vegetable oil

- 1 teaspoon cumin seeds

- 1 teaspoon coriander powder

- 1/2 teaspoon turmeric powder

- 1/2 teaspoon red chili powder (adjust to taste)

- 1/2 teaspoon garam masala

- 1 cup water or vegetable broth

- Salt to taste

- Fresh cilantro, chopped (for garnish)

Instructions:

Cook the Rice: Rinse the basmati rice under cold water until the water runs clear. Soak it for 20 minutes, then drain. Cook the rice according to package instructions and set aside.

Prepare the Eggplant: Heat 1 tablespoon of oil in a pan over medium heat. Add the diced eggplant and cook until golden brown and tender, about 8-10 minutes. Remove from the pan and set aside.

Make the Sauce: In the same pan, add the remaining oil. Add the cumin seeds and let them sizzle for a few seconds. Add the chopped onions and sauté until they become translucent.

Add Spices: Stir in the garlic, ginger, and green chili. Cook for another minute. Add the coriander powder, turmeric powder, red chili powder, and salt. Stir well.

Add Tomatoes: Add the chopped tomatoes and cook until they soften and the oil begins to separate from the mixture, about 5 minutes.

Combine Ingredients: Return the cooked eggplant to the pan and mix well. Stir in the garam masala.

Mix with Rice: Gently fold in the cooked rice, making sure it is evenly mixed with the tomato and eggplant mixture. Add the water or vegetable broth, and cook for an additional 5 minutes, allowing the flavors to meld together.

Serve: Garnish with fresh cilantro and serve hot. Enjoy your Riz Vangy with a side of yogurt or a fresh salad. 

This Riz Vangy recipe is a perfect blend of spices and textures, making it a delightful addition to any meal.

Nutritional Values

Basmati Rice

- Calories: 200

- Carbohydrates: 45g

- Protein: 4g

- Fat: 0g

- Fiber: 1g

Benefits:

- Provides a good source of carbohydrates for energy.

- Helps in maintaining a low-fat diet.

- Basmati rice is easier to digest compared to some other rice varieties.

Eggplant

- Calories: 35

- Carbohydrates: 8g

- Protein: 1g

- Fat: 0g

- Fiber: 2g

Benefits:

- Contains nasunin, an antioxidant that helps protect cells from damage.

- High in fiber and low in calories, which supports heart health and weight management.

- Fiber aids in digestion and helps prevent constipation.

Onion

- Calories: 44

- Carbohydrates: 10g

- Protein: 1g

- Fat: 0g

- Fiber: 2g

Benefits:

- Contains compounds that reduce inflammation.

- Helps lower blood pressure and cholesterol levels.

- Rich in vitamins and antioxidants that boost immune function.

Tomatoes

- Calories: 22

- Carbohydrates: 5g

- Protein: 1g

- Fat: 0g

- Fiber: 1g

Benefits:

- High in vitamins C and A, which support skin health and immune function.

- Contains lycopene, which has been linked to reduced risk of certain cancers.

- High water content helps keep the body hydrated.

Garlic

- Calories: 4

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Fiber: 0g

Benefits:

- Boosts the immune system and has antibacterial properties.

- May help lower blood pressure and cholesterol levels.

- Contains compounds that reduce inflammation.

Ginger

- Calories: 5

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Fiber: 0g

Benefits:

- Aids in digestion and helps relieve nausea.

- Contains gingerol, which has anti-inflammatory and antioxidant effects.

- May help reduce muscle pain and soreness.

Green Chili

- Calories: 18

- Carbohydrates: 4g

- Protein: 1g

- Fat: 0g

- Fiber: 2g

Benefits:

- Contains capsaicin, which can help boost metabolism.

- High in vitamins A and C, which support immune health and skin health.

- Capsaicin has been linked to pain relief and reduced appetite.

Vegetable Oil

- Calories: 120

- Carbohydrates: 0g

- Protein: 0g

- Fat: 14g

- Fiber: 0g

Benefits:

- Provides essential fatty acids needed for various bodily functions.

- High in calories, providing energy.

- Ideal for high-heat cooking.

Cumin Seeds

- Calories: 8

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Fiber: 1g

Benefits:

- Helps improve digestion and alleviate digestive issues.

- Contains antioxidants that help fight free radicals.

- May enhance immune system function.

Coriander Powder

- Calories: 6

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Fiber: 1g

Benefits:

- Aids in digestion and helps reduce bloating.

- Rich in antioxidants that help protect cells from damage.

- Contains anti-inflammatory properties.

Turmeric Powder

- Calories: 8

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Fiber: 1g

Benefits:

- Contains curcumin, which has powerful anti-inflammatory effects.

- Helps combat oxidative stress and supports overall health.

- May help reduce symptoms of arthritis and joint pain.

Red Chili Powder

- Calories: 6

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Fiber: 1g

Benefits:

- Contains capsaicin, which can boost metabolism.

- May help with pain relief and reduce appetite.

- Provides vitamins A and C, which support overall health.

Garam Masala

- Calories: 6

- Carbohydrates: 1g

- Protein: 0g

- Fat: 0g

- Fiber: 1g

Benefits:

- Adds rich flavor to dishes without additional calories.

- Contains various spices with antioxidant properties.

- Supports healthy digestion and metabolism.

Salt

- Calories: 0

- Carbohydrates: 0g

- Protein: 0g

- Fat: 0g

- Fiber: 0g

Benefits:

- Helps maintain fluid balance and electrolyte levels in the body.

- Enhances the flavor of dishes, making them more enjoyable.

Fresh Cilantro

- Calories: 1

- Carbohydrates: 0g

- Protein: 0g

- Fat: 0g

- Fiber: 0g

Benefits:

- Contains antioxidants that help reduce oxidative stress.

- May aid in digestion and detoxification.

- Adds fresh flavor to dishes with minimal calories.