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Children usually get bored when they consume the same foods every day. As a result, it is essential that we provide a range of flavours from our staple diet, such as rice, to keep kids away from junk food. Rice recipes are easy to prepare and nutritious for children. There is no limit to creativity, flavours and ideas with rice recipes that you can cook to tempt your kid’s taste buds.
Rice is a popular staple meal that is generally given to newborns as their first solid foods. It has several health advantages for newborns, including being an excellent source of B complex vitamins, being energy-dense, having helpful protein in rice, being easy to digest, rejuvenating the body when blended with milk, and being a remedy for diarrhea and dysentery. Rice is also mom’s favourite healthy cooking ingredient because of its nutritious characteristics.
NUTRITION IN white RICE:
When can babies eat rice?
Rice is a relatively low allergen food that is good for newborns to digest. Rice may be given to kids as early as six months old, which is also the recommended age to begin solid foods. (Baby’s first foods: How to introduce solids?)
Health benefits of rice for babies:
Rice provides the following advantages to a baby:
- Replenishes the body’s energy: 100g of rice cereal provides around 79.15g of carbs. A cup of rice cereal might provide your kid the energy he or she needs to be active.
- Great source of vitamin B: Whole or brown rice is an excellent source of B complex vitamins. Each of these vitamins plays a crucial part in the baby’s entire development, including physical and mental development.
- Easily digestible: Rice, especially white rice, is extremely easy to digest. This is beneficial for newborns because they cannot digest heavier foods. Their digestive systems have not matured to the point where they can digest heavy, complex foods. (5 recipes for easy digestion in kids)
- Good for Bones: Rice is high in calcium and magnesium, both of which are necessary for strong bones. Regular rice meals, in addition to breast milk, can provide an extra calcium supply for the infant. (Foods for strong bones)
- Good for overall health: Along with macronutrients, rice includes trace amounts of micronutrients such as zinc, copper, and selenium, which are vital for proper growth and are required for several functions of the body. (7 health foods for kids daily nutrition)
6 HEALTHY Rice recipes that are easy and kids friendly
Here are quick, simple, nutrient-dense top six rice recipes that are easy and help every parent to overcome the challenge of cooking tasty and kid-friendly rice recipes. (8 easy khichdi recipes for kids and toddlers)
1. Paneer vegetable fried rice
It is no surprise that paneer, or cottage cheese, is a household staple in most Indian households. Paneer is healthy, high in protein and calcium, simple to prepare, and also versatile enough to be used in a number of meals. This is also why paneer is a favourite among moms, especially when there are fussy eaters in the family!
Ingredients
- 1 cup cooked rice
- 1/4 cup grated panner
- 1 chopped onion
- 2 tbsp grated carrot
- 1 tbsp chopped beans
- 2 tsp ghee
- 1 tsp fresh coriander leaves
- 1 tbsp Iyurved’s daily nutrition savoury spread (order here)
- 1.5 tsp pepper powder
- 1 tsp cumin seeds
- 2 tsp Spring onion (optional)
- Cinnamon powder – a pinch
- Salt to taste
Procedure
- In a pan, add ghee, cumin seeds and allow it to splatter.
- Add chopped onion and saute well. Then add grated carrot, chopped beans and fry until they turn soft.
- Now add grated panner, Iyurved’s daily nutrition savoury spread (order here),pepper powder, salt and mix well.
- Next, add the rice, mix well and fry for 2- 3 minutes until everything is properly combined.
- Finally season with cinnamon powder and turn off the flame.
- Sprinkle some coriander leaves and spring onion and serve!!
1 cup – 385 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)
2. One-pot veggies rice
Rice recipes are easy to make and require less effort. This is one such tasty meal that can be made in a matter of minutes.
Ingredients
- 2 cups rice
- 1 chopped onion
- 1/2 cup cauliflower
- 2 tbsp chopped capsicum
- 1 tsp chopped garlic
- 1/2 cup soy chunks or firm tofu
- 1 tsp Cumin seeds
- Other veggies (optional)
- 4 tbsp Iyurved’s daily nutrition Savoury spread (order here)
- 4-4.5 cups water
- 2 tsp Ghee/Olive oil
- Salt to taste
Procedure
- In a pressure cooker, heat ghee or olive oil, add cumin seeds, onion and saute until it turns pinkish brown.
- Add veggies, Iyurved’s daily nutrition savoury spread (order here), salt and saute well for 5 minutes.
- Once done, add rice, water and allow it to cook on medium flame for 3-4 whistles.
- Serve!!
1 cup – 170 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)
3. Palak Pulao
Flavorful Palak pulao, also known as palak rice, is a delectable dish made of spinach, spices, and rice. Spinach is high in nutrients, vitamins, and minerals. Palak rice recipes is easy, tasteful and quick to make for a meal and also goes well in lunch box for kids.
Ingredients
- 2 cups Rice
- 1/2 cup baby spinach
- 2 chopped onion
- 1 chopped tomato
- 1/2 tsp cumin seeds
- 1 tsp garam masala
- 1 tsp coriander powder
- 1/4 tsp turmeric powder
- 1 tsp chopped garlic, ginger
- 4 tbsp Iyurved’s daily nutrition savoury spread (order here)
- 1 tsp ghee
- 5 cups Water
- Salt to taste
Procedure
- In a pan, add 1 cup water, baby spinach and cook for 4-5 minutes until the spinach becomes soft. Cool, blend them in a mixer and keep the spinach puree aside.
- In a pressure cooker, heat ghee, add cumin seeds, onion, ginger, garlic and saute until it turns brown.
- Then add tomato, saute well.
- Add turmeric powder, coriander powder, garam masala, Iyurved’s daily nutrition savoury spread (order here), spinach puree,salt and mix well for 7-8 minutes.
- Add water, bring it to a boil and add rice.
- Cook on a medium flame for 3-4 whistles.
- Serve!!
1 cup – 235 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)
4. Broccoli and chickpea rice
This is one of the flavourful and wholesome dish for kids. Broccoli is a nutrient-dense vegetable. It contains a variety of vitamins and minerals that newborns require, such as vitamins A, C, K, B6, folate and iron, zinc while chickpeas are high in protein.
Ingredients
- 2 cups Rice
- 1 cup chickpea
- 1/2 cup broccoli florets
- 1 chopped onion
- 1/2 tsp cumin seeds
- 1 tsp chopped garlic, ginger
- 2 tsp garam masala
- 1 tsp pepper and coriander powder
- 4 tbsp Iyurved’s daily nutrition savoury spread (order here)
- 1 tsp ghee or olive oil
- 4 cups Water
- Salt to taste
Procedure
- In a pressure cooker, heat ghee or olive oil, add cumin seeds, onion, ginger, garlic, broccoli florets and saute until it turns brown.
- Add pepper powder, coriander powder, garam masala, Iyurved’s daily nutrition savoury spread (order here), chickpea, salt and mix well for 3 minutes.
- Add water, bring it to a boil and add rice.
- Cook on a medium flame for 3-4 whistles.
- Serve!!
1 cup – 240 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)
5. Vegetable masala khichdi
Khichdi is an easy, simple and nutritive one-pot meal that a mother may prepare in a flash for her child. The vegetable masala khichdi is a blend of vegetables, rice, moong dal, toor dal and spices. Vegetables add additional vitamins, minerals and antioxidants to the baby’s diet.
Ingredients
- 2 cups Rice
- 1/4 cup Moong dal
- 1/2 cup mixed vegetables (carrot, beans, potato,peas)
- 1/4 cup Toor dal
- 1 chopped onion
- 1/2 tsp cinnamon, jeera, cloves
- 2 tsp garam masala
- 1 tsp coriander powder
- 4 tbsp Iyurved’s daily nutrition savoury spread (order here)
- 1 tsp ghee
- 5 cups Water
- Salt to taste
Procedure
- Wash rice, moong dal, toor dal and vegetables. Soak dal and rice in water for 30 minutes. Drain the water.
- Add ghee, jeera,cinnamon, clove in a pressure cooker, then add chopped onion, Iyurved’s daily nutrition savoury spread (order here), garam masala, coriander powderand saute well.
- Then add rice, moong dal, toor dal, veggies, salt and water to the pressure cooker.
- Cook in the medium flame for 5-6 whistles (depending on the consistency that you prefer).
- Serve!!
1 cup – 360 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)
Check 6 best recipes with foods rich in iron
6. Lemon rice
It is an easy, tangy and flavourful dish. Lemon rice recipes is easy, comfort food and is commonly eaten for a meal. It is seasoned with spices like mustard seeds, curry leaves, and is topped with crunchy peanuts and tangy lemon juice.
Ingredients
- 2 cups cooked rice
- 3 tbsp lemon juice
- 2 tbsp peanuts
- 1 chopped onion
- 2 tsp green chilies (optional)
- 1 tsp chopped ginger
- 1/2 tsp mustard seeds
- 1/4 tsp turmeric powder
- 1 tbsp urad and chana dal
- 4 tbsp Iyurved’s daily nutrition savoury spread (order here)
- 1 tsp oil
- Salt to taste
Procedure
- Heat oil in a pan. Roast peanuts on a medium flame until crunchy, keep aside.
- In another pan, add oil, mustard seeds, urad and chana dal and saute until lightly golden.
- Add curry leaves, ginger, green chilies, onion and fry until it turns golden brown..
- Add turmeric, Iyurved’s daily nutrition savoury spread (order here), lemon juice, roasted peanuts, salt and mix well.
- Turn off the flame and add cooled cooked rice.
- Stir well and Serve!!
1 cup – 280 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s daily nutrition savoury spread gives 126 calories with 5.36g of protein)
Check 5 easy pasta recipes with vegetables hidden inside
They are easy to make and will quickly become your child’s favourite. Rice is one of those ingredients that may be used in any way and provide a satisfying result. You may make it a complete meal by adding any fruit, vegetable, or protein. Enjoy these rice recipes with veggies and spices that give vital nutrients, and add your own ideas to make them more nutritious for your child.
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