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Brown Rice Pulao Recipe
Unlike in white rice, brown rice has only the outermost layer (the hull) removed. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. For example, the complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, 60% of the iron, and all of the dietary fiber and essential fatty acids.
| Good For | Diabetes, Heart Disease, High Cholesterol, Weight Loss, Post-menopausal Health |
| Health Factor | Low Cholesterol, High Fiber, High Vitamins, High Minerals |
| Prep. Time | 15 min |
| Cook Time | 20 min |
Ingredients (Makes 4 Serving)
- 2 cups - brown or semi-polished rice
- 1 - carrot chopped
- 1 - capsicum chopped
- 1 - onion chopped
- 1 sprig - spring onion, chopped
- 1/2 cup - peas (matar), shelled
- 1 - lemon juice extracted
- salt to taste
- 2 - cloves (laung)
- 1 - bay leaf (tej patta)
- 1/2" - piece cinnamon (dalchini)
- 1 pod - cardamom (elaichi)
- 3 to 4 - green chillies
- 1" - piece ginger (adrak)
- 2 - flakes garlic (lahsun)
- 2 - stalks curry leaves
- 2 - stalks basil leaves (tulsi)
- 2 - stalk mint leaves (pudina)
- 1/2 cup - coriander leaves (dhania)
Instructions
- Grind cloves, bay leaf, cinnamon and cardamom to a powder.
- Grind green chillies, ginger, garlic, curry leaves, basil leaves, mint leaves and coriander leaves to a paste.
- Put plenty of water (about 2 litres) to boil.
- Add half lemon juice, add rice.
- Add 2 tsp. of salt, bring back to a boil.
- Cover and cook rice till almost done, but not mushy.
- Drain out any excess water, cover and keep aside, till required.
- Heat a nonstick pan, add onion, stir cook for 2-3 minutes.
- Add ground powder and paste, stir cook further for 2 minutes.
- Transfer to a large microwave pan, add all other vegetables.
- Add 1/2 cup water, cover loosely, microwave on high for 4-5 minutes.
- Remove, the vegetables should be almost cooked, but just firm.
- Repeat for 2 minutes if required, allow to stand covered for 2-3 minutes.
- Remove lid, pour any excess liquid into rice first, and mix well.
- Add cooked veggies, remaining lemon juice, and salt if required to rice.
- Mix well till rice and veggies are properly blended.
- Retransfer to microwave dish, micro on high for 1 minute.
- Garnish with chopped coriander, serve piping hot
Tags: Rice, Pulao, Vegetables