Tasty healthy Ghee Rice Bowl with Green Pepper curry, thoran & Fish fry| Authentic Kerala Food
Ingredients (Serves 4–5)
Sona Masuri rice – 2 cups (soaked 20 minutes, drained)
Ghee – 4 tbsp (2 tbsp for cooking + 2 tbsp finishing)
Vegetable oil – 2 tbsp
Bay leaf – 1
Green cardamom – 3
Cloves – 4
Cinnamon stick – 1 inch
Star anise – 1
Fresh mint leaves – 2 tbsp, chopped
Onion – 2 medium, thinly sliced
Ginger-garlic paste – 2 tsp
Green chillies – 3-4 slit
Cashew nuts – 10–12 (added directly, not roasted)
Tomato – ½ of one medium, chopped
Plain yogurt/curd – 2 tbsp
Salt – to taste
Water – about 3½ cups, boiled
Method
Prep Rice
Wash and soak Sona Masuri rice for 20 minutes. Drain and keep ready. Cook Aromatics
Heat 2 tbsp ghee + 2 tbsp oil in a heavy-bottom pot or pressure cooker. Add bay leaf, cardamom, cloves, cinnamon, and star anise. Sauté until aromatic. Add chopped mint leaves and sliced onions. Stir in ginger-garlic paste and slit green chillies. Add cashews directly (no roasting required)..Cook until onions turn soft and start changing colour. When onions are halfway golden, pour in the measured boiling water.
Add salt and mix well. Mix in the soaked rice. Cook on medium heat until the water starts to evaporate. Add half a chopped tomato. Stir and let the water reduce slightly. Stir in 2 tbsp yogurt. This prevents sticking and keeps the grains separate.
When the liquid is almost gone and small bubbles appear from the sides, cover the pot tightly. Cook on medium-low flame for 10 minutes. Turn off the heat and let it rest, undisturbed, for 15 minutes (do not open the lid).
Open the lid, drizzle 2 tbsp ghee on top, and fluff gently with a fork.
Serving Suggestions
Pair with Kerala-style fish fry, spicy green pepper curry, or thoran for a complete Kerala Bowl.
Also goes well with chicken curry, beef roast, or veg kurma.
✨ Pro Tips
Adding yogurt before the dum keeps the rice non-sticky and adds a subtle tang.
Sona Masuri gives a softer, homely Kerala-style texture (different from basmati).
Resting time is key—don’t open early!
Healthy Green Chilli Yogurt Curry (10–15 min)
Ingredients
Long green chillies – 8–10 (slit lengthwise, remove seeds for less spice)
Onion – 1 large (finely chopped)
Tomato. Large finely chopped
Ginger-garlic paste – 1 tsp
Yogurt – ½ cup (whisked smooth)
Roasted besan (gram flour) – 1 tbsp (for thickness & nutty flavour)
Turmeric powder – ¼ tsp
Red chilli powder – ½ tsp (optional, since chillies give heat)
Coriander powder – 1 tsp
Garam masala – ½ tsp
Cumin seeds – ½ tsp
Oil – 1 tsp (or spray oil for lighter)
Salt – to taste
Beans & Amaranth Stir-Fry (Cheera–Beans Thoran Style)
Ingredients
Fresh beans – 1 cup (chopped small)
Amaranth leaves – 1 cup (chopped)
Onion – 1 (sliced)
Green chilli – 3-4 (slit)
Grated coconut – 3 tbsp (optional but healthy fat & taste)
Mustard seeds – ½ tsp
Curry leaves –a few
Oil – 1 tsp
Salt – to taste