One of my family’s most loved recipe is Pulav or Pilaf. And this particular one with brown rice is a healthy alternative to the traditional ones. Brown Rice Masala Pilaf is a nutritious and flavorful Indian dish made with brown rice and a blend of aromatic spices.
I prefer to add veggies of my choice. Most of the time, it is carrots, green beans, and peas. This dish is a great way to incorporate whole grains and vegetables into your diet and is perfect for a healthy and satisfying meal.
Pilaf, also known as pulao or pilau, is a dish that originated in the Middle East and Central Asia. It is believed that pilaf was first made by the Persians, who spread the dish to other parts of the world through their conquests and trade routes.
As the dish traveled across the region, it evolved to include various ingredients and cooking methods depending on the local cuisine and availability of ingredients. For example, in Uzbekistan, pilaf is traditionally made with lamb, while in India, it is commonly made with vegetables, rice, and spices.
It is not entirely clear how pilaf came to India, but it is believed that it was brought to the country by the Mughals, who were of Central Asian origin. The Mughals ruled India from the early 16th century to the mid-19th century and brought with them their rich culture, including their cuisine.
The Mughals introduced many dishes to India, including biryani and pulao, which are still popular today. The Indian version of pilaf, called pulao, typically includes fragrant basmati rice, vegetables, and spices such as cumin, coriander, and cardamom.
Over time, pulao has become a staple dish in Indian cuisine, and there are now countless variations of the dish, including veg pulao, chicken pulao, and mutton pulao. Pulao is often served at special occasions and celebrations and is a favorite among both vegetarians and non-vegetarians alike.
Health Benefits of Brown Rice
Brown rice is a whole grain that is rich in fiber, vitamins, and minerals. It is a healthier alternative to white rice and can help improve digestion, lower cholesterol levels, and reduce the risk of chronic diseases such as diabetes and heart disease.
The vegetables used in this recipe are also a good source of vitamins, minerals, and antioxidants that help boost immunity and promote overall health. Additionally, the spices used in this dish, such as cumin, coriander, and turmeric, have anti-inflammatory properties and can help improve digestion and reduce inflammation in the body.
Here's the recipe for Brown Rice Masala Pilaf.
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon oil or ghee
- 1 teaspoon cumin seeds
- 1 onion, chopped
- ½ cup green beans, chopped
- 1 carrot, chopped
- ½ cup frozen peas
- 1 tablespoon ginger garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1 tablespoon African curry powder (optional)
- Salt, to taste
- Fresh cilantro leaves, chopped (for garnish)
Instructions
- Rinse the brown rice and soak it in water for 30 minutes. Drain the water and set the rice aside.
- In a large pot or saucepan, heat the oil or ghee over medium heat.
- Add the cumin seeds and let them sizzle for a few seconds.
- Add the chopped onion and saute until it turns golden brown.
- Add the chopped bell peppers, carrot, and frozen peas. Saute for 5-7 minutes until the vegetables become tender.
- Add the ginger garlic paste and saute for another minute.
- Add turmeric powder, coriander powder, cumin powder, and salt. Mix well.
- Add the soaked brown rice and mix well.
- Add 2 cups of water and bring it to a boil.
- Reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes or until the rice is cooked and the water is absorbed.
- Remove the pot from heat and let it sit for 5-10 minutes.
- Fluff the rice using a fork and garnish with chopped cilantro leaves.
Enjoy the flavorful and healthy Brown Rice Masala Pilaf!
📖 Recipe
Brown Rice Masala Pilaf Recipe
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon oil or ghee
- 1 teaspoon cumin seeds
- 1 onion, chopped
- ½ cup green beans, chopped
- 1 carrot, chopped
- ½ cup frozen peas
- 1 tablespoon ginger garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1 tablespoon African curry powder, optional
- Salt, to taste
- Fresh cilantro leaves, chopped (for garnish)
Instructions
- Rinse the brown rice and soak it in water for 30 minutes. Drain the water and set the rice aside.1 cup brown rice
- In a large pot or saucepan, heat the oil or ghee over medium heat.1 tablespoon oil or ghee
- Add the cumin seeds and let them sizzle for a few seconds.1 teaspoon cumin seeds
- Add the chopped onion and saute until it turns golden brown.1 onion
- Add the chopped bell peppers, carrot, and frozen peas. Saute for 5-7 minutes until the vegetables become tender.½ cup green beans, 1 carrot, ½ cup frozen peas
- Add the ginger garlic paste and saute for another minute.1 tablespoon ginger garlic paste
- Add turmeric powder, coriander powder, cumin powder, and salt. Mix well.1 teaspoon turmeric powder, 1 teaspoon coriander powder, 1 teaspoon cumin powder, Salt, 1 tablespoon African curry powder
- Add the soaked brown rice and mix well.
- Add 2 cups of water and bring it to a boil.2 cups water
- Reduce the heat to low, cover the pot, and let it simmer for 35-40 minutes or until the rice is cooked and the water is absorbed.
- Remove the pot from heat and let it sit for 5-10 minutes.
- Fluff the rice using a fork and garnish with chopped cilantro leaves.Fresh cilantro leaves
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