Tomato Rice with Spinach
Tomato Rice with Spinach is a vibrant, one-pot Indian dish where rice is cooked with a tangy tomato base and fresh spinach. It typically features aromatic spices like mustard seeds, cumin, turmeric, and curry leaves, often with onions and green chilies for depth. This comforting meal is a staple in many Indian households, especially in South India.
🍽️ Nutrition at a glance
This dish is primarily a carbohydrate-rich meal from the rice, but the spinach and tomatoes add valuable fiber, vitamins (like A, C, and K), and minerals such as iron. A standard serving generally falls in the range of 300-400 calories, depending on the amount of oil or ghee used.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 5.5 g |
| Carbs | 38 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Potassium | 400 mg |
| Iron | 2.5 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin C | 18 mg |
| Folate | 75 mcg |
| Magnesium | 45 mg |
| Phosphorus | 110 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a classic example of a 'tiffin' or quick meal, showcasing the Indian culinary principle of creating a complete, flavorful dish from simple pantry staples. Nutritionally, pairing spinach (rich in non-heme iron) with tomatoes (high in vitamin C) can enhance iron absorption.
