Name: Healthy Veg Brown Rice Pulao
Prep time: 45 min
Cook time: 20 min
Total time: 65 min
Ingredients: 2 large onion; 2 large tomatoes; 1/2 cup peas; 5-6 cloves garlic; 1/2 cup cauliflower; 1.75 cups brown rice (raw); 5-6 cups water (three times of rice); 2 tsp desi ghee; 1 small bay leaf; 1 big black cardamom (optional); 2 tsp red chilli powder; 2 tsp haldi powder; 1 tsp Garm Masala; 2 tsp Jeera; salt as per taste

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Are you looking for a Brown Rice Pulao Recipe that is close to the traditional Rice Pulao and tasty too? Trust me, your search ends here! This Brown Rice Vegetable Pulao is made in one-pot pressure cooker and is flavored with vegetables of the season. Will you able to resist it?

Healthy Veg Brown Rice Pulao is a gluten free recipe of brown rice with variety of vegetables cooked in pressure cooker for low-calorie and weight-loss diet. This recipe of Brown Rice Pulao is similar to the white rice pulao, with varying soaking and cooking time. Made in the pressure cooker, the brown rice turns out to be softer and flavorful as compared to any other method.

Is Brown Rice Good for Weight Loss?

Before I dive into the recipe, I would talk about the brown rice. In simple terms, Brown Rice is unprocessed white rice with loads of fibre. White rice loses the nutrient germ and bran during its processing which remain intact in case of brown rice.

This means that white rice become less healthy in comparison to the brown. White rice has more Glycemic Index (GI). High GI indicates that food is easily absorbed and carbs are converted to glucose, which means the blood sugar level rises. White rice become more of the carbs supply and hence not a great choice people on diet plan and diabetics.

Fibre helps to lower the GI and brown rice as a part of your diet can help you lose weight and control blood sugar.

To add to this, its an amazing choice for Gluten allergic people. This brown rice pulao is perfect for weight-loss.

How to Make Vegan Brown Rice Pulao?

Replace desi ghee by any other oil and this whole recipe is purely vegan!

Taste and Cooking Time

Brown rice is surely not as delicious as you find the white rice. Its your choice to make: healthy food or food for tongue!
Brown rice doesn’t go well with curries like its counter parts. You will slowly adapt to its taste and then you may experiment it with gravy dishes.
To begin with, its chewy and doesn’t feel sweet as in the case of White rice. It would be better to start cooking it as a Pulao or Khichdi mixed with vegetables of your choice and team it with Dahi , papad and salad.
Cooking time of brown rice is more than the white rice. Cooking time generally depends more on the variety / brand. In general, you may soak it for at least 30 min- 1 hour (in hot water for better results). Add around 2.5-3 times the water. So for one bowl of raw rice, 2.5-3 bowls of water. The rice-water ration depends on the brand. I have used India Gate Brown Rice and my soak time was 30 min, rice-water ratio was 1-2.
They will not be cooked in 1-2 whistles. Give them 2 whistles on full and simmer for 15-30 minutes.
Don’t release the pressure. Let it cool itself and open it after cooling off for about 10-15 min.

Ingredients Overview

This recipe of brown rice pulao involves the ingredients that you can easily arrange from your Kitchen pantry. Vegetables of your choice: onion, tomato, cauliflower, peas, carrot, beans etc. Spices like cinnamon, Bayleaf, black cardamom, whole black pepper, cloves, Turmeric powder, Red chilli powder, Salt.

The most important ingredient is the oil and the brown rice that you use. I always prefer Desi Ghee. Just 2 tsp for five people is not a bad deal! I have used India Gate variety of Brown rice.

What to Eat With This Brown Rice?

Dahi/Curd– The Veg Pulao whether made using brown rice or white rice is always best teamed with plain Curd.
Dal– One may have this brown rice with any Indian Dal (Lentil) like Arhar, Chana or yellow Dal.
Choley/Rajma- If you ask any Indian, what’s their favorite Rice curry: 90% of hem will say Choley with Rice or Rajma with Rice. That’s is the best traditional Rice combo of India.
Any Gravy Dish– You may have these healthy brown rice with any gravy dish you like.
Green Chutney/ Dip– This is an ultimate combination with any rice. You may try my popular Dhaniya Ambi Chutney for making the authentic Indian Green dip.

Recipe Insights

Since you are still reading, I appreciate your efforts towards a healthy living!

This is not really a family recipe. Just like you, I have also been inspired to lead a healthy lifestyle from past few years. I know its a tough road but all we need is a simple handy recipe that doesn’t involve too many steps and that we can easily correlate to our existing cooking styles. Here comes my saviour: my sister-in-law a perfectionist in all that she does and specially in kitchen, ratios, cooking time, just like my mother-in-law.

This recipe is hers and she has been on a gluten-free diet from quite sometime and it was really simple once someone from family guides you.

It removes all the hiccups that you generally face when you try things in kitchen afresh.

Save your efforts by grabbing this amazing hassle-free recipe. As mentioned, procure all the stuff. Chop vegetables as you like in Pulao : small or large chunks. Soak the rice for at least 20 minutes.

Use pressure cooker for the best results. I know Kadai is a great option for getting an aromatic Pulao. But here we have Brown rice, which might not be that tempting!

We aim to cook it in way that motivates us to continue this weight-loss journey.

I love Desi ghee and if you are following me, by now you know that I bake in desi ghee too!

Choose the oil that suits you. Make sure to use as minimum as possible. We wish to saute vegetables little bit. The cooking would be done by cooker so need not worry about sauteeing it too much.

This eliminates the need of any extra oil that is required for sautéing longer.

Add vegetables with salt, spices. Add water and pressure cook for 2 whistles on full, simmer for 15 min.

Thats it! We are done. Enjoy these rice with Dahi!

Healthy Veg Brown Rice Pulao is a simple recipe of Rice with variety of vegetables cooked in pressure cooker for low-calorie and weight-loss diet

Detailed Recipe with Steps

1) Gather all the veggies and brown rice. Soak brown rice in warm/hot water for about 40 min. Wash vegetables under running water.

2) Chop veggies as you like it in small or large chunks.

3) Take pressure cooker and add 2 tsp desi ghee. Add bay leaf, black cardamom. I was short for other spices, you may add cloves, black pepper etc. Once its aromatic, add Jeera. As it splutters, add Chopped garlic. (you may grate it even)

4) Add onions. Once they are transparent add green chilly and tomatoes.

5) Add spices like red chilly, haldi and garm masala. Add salt and vegetables like cauliflower, beans, carrots.

6) Mix well and add peas.. Make sure to remove the rice from water in which they were soaked.

7) Add water to rice in the ratio 2.5:1. So , one portion of rice and three portion of water. Add more salt and mix well.

8) Put the lid on and give a pressure of 2 whistles on full. Simmer for 15 min. dont release the pressure. Let it cool off itself and open 15 min after it cools off.

9) The Veg Brown Rice Pulao are ready. Serve with your choice of chutney, Papad and dahi!

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