Basmati Brown Rice Pulav
By Karthik Guduru
Deeply love rice but avoid it due to diet or carb issues? But this substitute will fulfil your cravings for rice in the most delicious ways. Yes, it is the un-milled, unrefined, unprocessed form of white rice. It is a healthy gluten-free option that will help you meet all your nutrition requirements without compromising on taste and diet.
Just removal of the outer hull of the rice kernel gives this variety of rice which has a layer of bran. Over the few years, It is gained popularity and has a designated place on the shelf in many kitchens. It has become an excellent pick for those who are health and fitness conscious. However, cooking brown rice is a time-consuming process. And moreover, people assume that it’s a healthy option; brown rice has a bland taste.
In today’s fast-paced world, where people run on the ticking clock, regular brown rice that takes 60 minutes to cook makes people skip it. It cooks quickly, can help in many ways, and can be a time-saver by just cooking in 15-20 minutes.
However, it slightly differs from Basmati brown rice in certain other ways too. It is long, and fluffy when compared to the mushy texture of regular brown rice.
It is grown in Himalayan foothills and has a distinct texture and nutty flavour. These tiny long grains are lighter than regular brown rice. Paired with your choice of favourite vegetables, a dash of spices and raitha as a sider, brown rice can serve as a complete protein and fibre-rich meal.
The side hull and bran content in brown rice aids digestion. It gained popularity lately due to its rich nutrient content providing the body with essential needs like thiamine, potassium, fibre and magnesium. The low glycemic rate aids weight loss and even is a healthy option for diabetics. Many people find it difficult to stick to brown rice due to its versatile taste.
Here is the delicious recipe for Brown rice pulao just in five easy steps, which will make you swap from white rice to brown basmati organic rice easily.
Note: check the label and select Basmati brown rice as per your preference. It is the best option, and it retains all the wheat nutrients.
Before going ahead to the cooking part, wash it thoroughly, and for one cup of rice, you might need to add three cups of water.
- 2 cups Basmati brown
- 1 finely diced onion
- 1 chopped carrot
- 2 capsicums finely chopped
- 1 spring onion for garnishing
- 1/2 cup green peas
Take two to three green chillies, 1 dried red chilli, 1 small piece of ginger and a handful of curry leaves, stalks of basil leaves and a few mint leaves. Churn them until it becomes a paste after adding a little amount of water.
Pour 6 cups of water into a vessel, add a little salt as per your taste and add two cups of Basmati brown rice. Squeeze half lemon and let it boil until cooked. Remove the excess water once cooked but a little firmly al dente. Make sure the rice doesn’t turn out mushy. After straining the excess water, allow the rice to settle down by itself.
On the other side, take all the vegetables except onions in a vessel and add water. Allow the vegetables to boil until cooked but a little firm. Then strain the excess water.
Meanwhile, heat a non-stick pan and add oil. Sautee the onions till they turn purplish-brown.
Add two cloves in powdered form, 1 pinch of cinnamon and two pods of cardamom. Add the paste and stir cook for about two minutes. Add boiled vegetables and put off the flame. Add rice and mix with a loose hand. Add salt as per the taste and lemon if required.
For garnishing purposes, add lemon zest and coriander. Serve the rice with piping of a refreshing chutney in the dish or serve with curd for the delicious taste.
Per 100 gram serving
81 calories, 1.9% protein and 1.2% fats.