Tomato Rice with Peas
Lunch • India
How to Make Tomato Rice with Peas (Traditional & Healthy Version)
Tomato Rice with Peas, locally known as Thakkali Sadam in Tamil Nadu, is a vibrant, aromatic South Indian dish that brings together the tanginess of ripe tomatoes and the subtle sweetness of green peas (matar). This one-pot rice meal, often prepared in homes across Tamil Nadu, Andhra Pradesh, and Karnataka, is a staple for busy weekdays and festive lunches alike. It is especially popular during the harvest festival of Pongal, when freshly harvested tomatoes and peas are abundant in South Indian markets. The dish is cherished for its comforting flavors, with whole spices like mustard seeds (rai), curry leaves (kadi patta), and a touch of heat from green chillies. It offers a perfect balance of texture and taste—the softness of rice, juiciness of tomatoes, and tender pops of peas. Tomato Rice with Peas is not only delicious but also visually appealing, thanks to its bright red hue and green accents. It is often served with cooling raita, papad, or fresh curd, making it a satisfying and wholesome lunch option. This recipe is a lighter, health-conscious version, ideal for those tracking calories without compromising on authentic Indian taste.
Ingredients(for 1 medium bowl (approx. 200g cooked rice))
- 2 cups Cooked rice (Use steamed sona masoori or basmati chawal)
- 2 medium, finely chopped Tomatoes (Tamatar)
- 1/2 cup Green peas (Fresh or frozen, matar)
- 1 small, thinly sliced Onion (Pyaaz)
- 1-2, slit Green chillies (Hari mirch)
- 1/2 inch, grated Ginger (Adrak)
- 1/2 tsp Mustard seeds (Rai)
- 1/2 tsp Cumin seeds (Jeera)
- 8-10 Curry leaves (Kadi patta)
- 1/4 tsp Turmeric powder (Haldi)
- 1/2 tsp Red chilli powder (Lal mirch)
- to taste Salt (Namak)
- 1.5 tsp Oil (Preferably cold-pressed or groundnut tel)
- 2 tbsp, chopped Fresh coriander (Dhaniya patta) - optional
Instructions
- 1
Heat oil in a kadhai or deep pan on medium flame. Add mustard seeds and let them splutter, then add cumin seeds and curry leaves.
2 minutes
Ensure oil is hot before adding rai for maximum flavor.
- 2
Add sliced onions, green chillies, and grated ginger. Sauté until onions turn translucent.
3 minutes
Keep stirring to avoid burning the ginger.
- 3
Add chopped tomatoes, turmeric powder, and red chilli powder. Cook until tomatoes soften and oil separates.
5 minutes
Mash tomatoes gently with the back of a spoon for a saucy texture.
- 4
Mix in the green peas and cook for 2-3 minutes (or until peas are just tender).
3 minutes
If using frozen peas, add them directly without thawing.
Why This Dish is Healthy
This Tomato Rice with Peas recipe is a healthy lunch choice because it relies on whole, natural ingredients and very little oil. Peas add protein and fiber, while tomatoes supply antioxidants such as lycopene. The absence of heavy creams or excess oil keeps calories in check, making it suitable for calorie-conscious eaters. The dish is also versatile—easily adaptable for vegan, weight loss, and diabetic-friendly diets without sacrificing the authentic South Indian flavor.
Tomato Rice with Peas is rich in vitamins A and C from tomatoes, and plant-based protein from green peas. It provides complex carbohydrates for sustained energy and dietary fiber that aids digestion. The use of minimal oil and the addition of spices like turmeric and ginger contribute antioxidants and anti-inflammatory benefits. This dish is naturally gluten-free and, when made with brown rice, increases fiber content further. It is low in saturated fat and contains essential minerals like potassium and magnesium.
Pro Tips
- 💡Tip 1: Use day-old rice for the best non-sticky texture.
- 💡Tip 2: For extra protein, toss in cooked chickpeas (chana) or tofu.
- 💡Tip 3: Always use ripe, juicy tomatoes for a tangy and rich flavor.
Storage & Serving
Store leftover Tomato Rice with Peas in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or microwave, sprinkling a little water to refresh the grains before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 240.0 kcal |
