February 16, 2012

Brown Rice Vegetable Pulav | Brown Rice Pilaf | Diabetic friendly recipe

After Brown Rice Dosa, we started incorporating this wonderful and healthy wholegrain more and more into our everyday cuisine. And what better way to eat this cereal than in a wonderfully simple One Pot Meal, and so this Brown Rice Veg Pulav came about. What I liked about this dish is that its soo versatile and quick, it goes amazingly well with any Raitha / Pachadi or just plain curd. Do add in the vegetables of your choice, and vary the spice accordingly. Brown Rice also contains more fiber and less glycemic index, so its highly recommended for diabetics too :)

Only point to note with brown rice , esp for pulav is to soak it a little longer and cook with slightly less water than usual basmati rice. This may be cooked in the pressure cooker or in a large pan. Like all other Pulavs, take care to handle the cooked rice less it may break and distort the texture of the pulav. Lets get to the recipe now :) Sending this to : 


Kokila’s Lets cook – Pulao event


Indrani’s Winter Veggies Event
Gayathri’s WTML
My own event – Valentine Fest : Served with Love
Check other varieties of Pulav here and more One Pot Meals here



Prep time : 15 mins (including soaking time). Cook time : 20 mins. Serves : 3
Ingredients:
  • Brown rice  - 1 cup (any long grained including Basmati will do)
  • Onions - 1 large - sliced thin
  • Tomatoes - 1 large - diced medium
  • Mixed vegetables - 1 1/2 cups (I used Carrots / french beans/cauliflower/ baby corn/peas)
  • Capsicum - 1/2 - sliced thin
  • Garam Masala - 1/2 tsp
  • Turmeric  - 1/2 tsp
  • Oil - 2 TBSP
  • Whole Garam Masala : 
  • Bay leaf, pepper corns (4 or 5), Shahjeera (1 tsp), Cinnamon( (1/2 inch), Cardamom(2), Cloves (2)

Masala paste:
  • Coriander seeds - 1/2 TBSP
  • Jeera / Cumin - 1 tsp
  • Grated coconut - 2 TBSP
  • Ginger garlic paste - 1 tsp
  • Salt - to taste
  • Onion - 1 medium - quartered
  • Mint / Pudina leaves - few
  • Coriander leaves - few
  • Green chillies - 1 or 2


Method:
1) Wash and soak the rice for 10 mins. Meanwhile chop all the vegetables (except tomatoes. onions and capsicum) and blanch in hot salted water for 10 mins (this is optional but I find this method greatly reduces both oil consumed as well as cooking time)
2) Make a paste of all ingredients under "Masala Paste" using minimal water.
3) In a pressure cooker / open pan, heat oil. Add the whole Garam Masala. When they slightly brown, add the sliced onions, capsicum, tomatoes, salt and stir well. Then add the ground paste and fry till the oil separates.
4) Now add the soaked (and drained) rice and fry for 2 - 3 mins. Add the blanched veggies and ensure the masala is coated all over. Adjust salt. Add garam masala, turmeric powder and mix well
5) Add 2 cups of boiling water and pressure cook for 2 whistles (if using an open pan, cook till the rice is cooked)
6) Fluff up the rice a bit, ensuring the grains don't break
7) Serve hot with any raitha or curd / yoghurt for a yummy meal. 

11 comments:

  1. The way you have presented is so good that I'm tempted to serve rice this evening just like that. :)

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  2. The pulao looks great, now I know why mine didn't turn out so well, I kept the same water as for regular basmati rice, thanks for the tip Kalyani..

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  3. Totally YUMMY

    Aarthi
    http://www.yummytummyaarthi.com/

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  4. Nice and healthy recipe..

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  5. Nice healthy rice Kalyani..I loved it.

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  6. very nice one, its written healthy and hearty all over the recipe, simple and comfort food

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  7. Healthy pulao. lookds delicious too.

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  8. Very nutritious pulao. Thanks for linking...

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hi there ! Thanks for stopping by. Would love to hear what you thought of this post.. your support is invaluable for this blog..

Cheers
Kalyani

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