Tomato rice with greens

Tomato rice with greens is a vibrant, one-pot comfort dish where fluffy rice is cooked in a savory tomato-based broth, often infused with garlic and onions, and finished with a generous mix of fresh leafy greens. The greens, such as spinach, kale, or moringa leaves, are typically stirred in at the end to wilt, adding color and nutrients. This simple yet flavorful preparation is a staple in many home kitchens across South Asia, particularly in India, where it's known as 'Thakkali Sadam' or 'Tomato Bath'.

🍽️ Nutrition at a glance

This dish is primarily a carbohydrate-rich meal from the rice, with a moderate amount of dietary fiber and essential vitamins (like Vitamin A, C, and K) contributed by the tomatoes and greens. It is generally low in fat and protein, unless cooked with added oil, ghee, or served alongside a protein source like yogurt or dal. A typical serving contains roughly 300-400 calories, depending on the rice-to-vegetable ratio and any added fats.

Nutrition breakdown

Calories	210 kcal
Protein	5 g
Carbs	40 g
Fat	3.5 g
Fiber	4 g
Sugar	5 g
Sodium	480 mg
Potassium	420 mg
Vitamin C	25 mg
Vitamin A	350 IU
Iron	2.5 mg
Calcium	40 mg
Magnesium	35 mg
Phosphorus	100 mg
Folate	60 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it represents the resourceful and flavorful vegetarian cooking traditions of South India, often made as a quick, satisfying meal using pantry staples and seasonal greens. Nutritionally, the combination of tomatoes (rich in lycopene) and leafy greens creates a dish packed with antioxidants and phytonutrients that support overall health.