Nutrition On Your Mind? Try These Delicious Brown Rice Dishes
You don’t have to sweat it out in the kitchen to prepare these recipes
Rich in vitamins, minerals and fibre, brown rice is healthy and tasty. A versatile whole grain, its nutty flavour lends itself well to a variety of food preparations. Here are two easy recipes you must try at home.
Brown Rice and Soya Pulao
This pulao is low-fat and high in fibre, protein and minerals, making it the perfect meal for the health conscious.
Makes 4 servings
Soya nuggets small 1 and 1/2 cups (soaked in warm and slightly salted water for half hour)
Brown rice 1 cup, soaked in water (you can use the basmati variety or regular)
Salt to taste
Olive oil 2 tablespoons
Cumin seeds 1 teaspoon
Turmeric powder 1/4 teaspoon
Kashmiri chilli powder 1/2 teaspoon
Coriander powder 1 teaspoon
Ginger paste 1/2 teaspoon
Garlic paste 1/2 teaspoon
Garam masala powder 1/4 teaspoon
Onion 1 finely chopped
Green chilli 1 slit
Green peas 1/2 cup
Carrot 1/4 cup chopped
Beans 1/4 cup chopped
Fresh coriander leaves finely chopped 1 and 1/2 tablespoons
Heat olive oil in a pressure cooker and add cumin seeds. Sauté until they turn light brown. Add onions and green chilli and sauté until the onions turn soft. Add ginger and garlic paste and sauté for two minutes. Add peas, carrots and beans and sauté for another two minutes.
Now, add turmeric powder, salt, chilli powder, coriander powder, garam masala powder and mix them well. Drain and squeeze the soya nuggets and add them to the masala, and then add the drained brown rice. Stir to combine all the ingredients well. Add 2 cups of water. Cover the pressure cooker with the lid and cook the rice for up to 3 whistles. Reduce the heat and let it simmer for about 3 minutes. Once the pressure has reduced, open the cooker and check the rice. Serve it garnished with coriander leaves.
Brown Rice and Vegetable Asian Stir-fry
Once you try this delicious low-calorie version of the regular fried-rice, there will be no going back to the old one.
Makes 3 servings
Uncooked brown rice 1/2 cup
Onion 1 small sliced thinly
Chopped cabbage 1 cup
Broccoli 1 cup finely chopped
Red bell pepper 1/2 chopped
Mushroom 1/2 cup sliced
Olive oil 2 tablespoons
Garlic 4 cloves minced
Spring onion greens 2 tablespoons finely chopped
Soy sauce 1 tablespoon
Vinegar 1 teaspoon
Salt and pepper as per taste
Toasted sesame seeds for garnish
Cook the brown rice as per package instructions (do not overcook else it will turn mushy). In a deep bottom pan, heat water and add chopped cabbage, broccoli, mushroom, and red bell pepper for just a few minutes so as to blanch the vegetables quickly. Remove and drain. Heat oil in a wok or a non-stick pan, add the onions and fry for a minute. Add the garlic and fry for another minute. Throw in the vegetables, rice, soya sauce, vinegar, a pinch of salt and pepper, mix well and fry for a few minutes until well combined. Serve it hot, garnished with spring onion greens and toasted sesame seeds.