Three seed (sesame, flax and melon) rice

3 Seed Rice


This is a simple rice with roasted and ground powder of three seeds. I used capsicum and peas here.  This spice powder can be prepared ahead and stored in an airtight container and on busy days can be just mixed with rice without any tempering and delish.

Once they are ground, their fatty acids oil may go rancid; therefore, eating them soon after grinding is important.

This is great for packed lunch/ breakfast.

Health Benefits:

Sesame seeds offer a nutty yet delicate are packed with minerals – copper, magnesium and calcium – and tryptophan

Flaxseeds have a very high concentration of omega 3 fatty acids. These fatty acids are anti-inflammatory, important in bone health and a protector of the heart.

Watermelon include the prevention of kidney disorders, high blood pressure, the prevention of cancer, diabetes, heart disease, heat stroke, macular degeneration and impotence.

Serves: 3-4
Preparation time: 30 minutes
Cooking time: 15 minutes
Soaking time: 1 hour


  • Any Rice-2 cups (I used red rice)
  • Chopped bell peppers-1 medium
  • Frozen peas-1/2cup
  • Salt- to taste
  • Oil-2tsp (I used peanut oil)
  • Asafoetida/hing- pinch
  • Curry leaves-7-8
  • Mustard seeds-1 tsp

To grind or coarse powder:

  • Sesame seeds-3 tbsp
  • Flaxseeds-1 tbsp
  • Watermelon/pumpkin seeds-3 tbsp
  • Red chillies-1
  • Pepper corns-4-5
  • Clove-2
  • Cinnamon-1 inch stick
  • Cumin seeds-1 tsp


  • Wash and soak rice for 30minutes-1 hour. After soaking time rinse and drain.
  • Boil enough water in a large sauce pan add in soaked and drained rice, salt and cook for 18-20 minutes/until soft and fluffy. Once cooked spread on a broad dish using a fork and allow it to cool completely

3 seed rice

  • Meanwhile dry roast sesame seeds, red chillies, cumin seeds, pepper corns, clove, cinnmaon until golden brown (approx. 4-5minutes) on a medium –low flame. Allow it to cool and transfer the roasted mixture along with flaxseeds, melon seeds and grind it to a coarse powder and set aside.
  • Heat oil in a pan add in mustard seeds, as it splutters, add hing/asafoetida, curry leaves, bell peppers and saute until they are tender.
  • Add cooked and cooled rice mix well  until combines and simmer for 1-2 minutes.
  • turn off the heat and finally add the ground powder mix well and let it sit covered for 4-5minutes.
  • Serve with yogurt dips/raita.

3 seed rice


  • Pumpkin seeds/any melon seeds can be used alternatively to watermelon seeds.
  • Spices can be personalised as per the taste.

About Chitra Jagadish

My passion for Cooking & love to explore healthy recipes. This blog is a result from it and am here to share 'Recipes for Healthy living'...Its all about 'FOOD and HEALTH'

Posted on August 4, 2015, in Indian, Main dish and tagged , , , , . Bookmark the permalink. 45 Comments.

  1. Reblogged this on MrMilitantNegro™.


  2. I like that you added the seeds Chitra


  3. Indica rice production areas?
    And quite tasty^^
    Good day~


  4. Wow.. This sounds so royal.. Haven’t eve thought of this combination of rice and seeds.. Superb…. 🙂


  5. Love the idea of three seed rice!! wonderful!


  6. Such a delicious and healthful combination, Chitra. ❤

    Liked by 1 person

  7. Loved ur idea of adding sesame,flax and pumpkin seeds>will give a thought about it next time when i make rice


  8. Combination looks fabulous Chitra , Yum 🙂

    Liked by 1 person

  9. very creative combination!

    Liked by 1 person

  10. Wow! Healthy as well as yumm:)


  11. MyKabulKitchen

    I love rice dishes, this looks easy and healthy…best combo 🙂


  12. Wow this is great 🙂


  13. agenda19892010


  14. Do chk out this, hope you will take out the challenge and discover a unique recipe in your own style.


  15. This sounds really good–and so healthy!

    Liked by 1 person

  16. Missed visiting u for a long time.. Grt healthy dish dear

    Liked by 1 person

  17. Wow that is a nice way to combine some healthy food! Would be great for kids!


  18. Chitra I just LOVE your blog, awesome food honey 😉


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