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ANCIENT HISTORY:
Brown Rice Vegetable Pilaf is a traditional North-Indian recipe originally made from Basmati rice, vegetables & spices. The Pilaf or pulao enjoys the status of being one of the oldest recipes of world cuisine & having its roots in traditional Asian & Persian cultures. Brown Rice enjoys a multi-cultural significance & is the staple food of many Asian countries. In Oriental culture, the traditional concept of 'Chi - The energy' is symbolized by upward rising steam from a hot bowl of rice. It is considered to be the symbol of energy & a source of nourishment for our vital energy, being considered the most balanced food on Earth. Brown rice releases sugar in the blood slowly, hence, it is a low glycemic index food & optimal for weight-loss. The vitamins & minerals in brown rice, specially the B-vitamins, maintain the skin & hair health, being a complete health & beauty food.
INGREDIENTS:
Brown Rice – 1 Cup (Pre-Soaked Overnight)
Moong Sprouts – 1/2 Cup (Optional)
2 Medium Sliced Onion
1 Teaspoon Minced Garlic
1 Teaspoon Minced Ginger
2 Sliced & Slit Green Chillis
1/2 Cup Chopped Broccoli
1/4 Cup Potato Small Pieces
1 Chopped Carrot
Few Strands Chopped Coriander
1/2 Small Chopped Capsicum
1/4 cup Shelled Peas
1/4 Cup Tomato Small Pieces
1/4 Cup Mint Leaves
1 Cup Cauliflower Cut Into Small Florets
Juice of 1 Lemon
Few Curry Leaves (Optional)
Few Basil Leaves (Optional)
1 Chopped Spring Onion (Optional)
Roasted Peanuts – 2 teaspoons
1/4 Inches Cinnamon
1/4 Teaspoon Black Pepper
1 Bay Leaf
2 Cloves
2 Green Cardamom
1/4 Teaspoon Cumin Seeds
3 Teaspoons Freshly Shredded Coconut
2 Teaspoons Ghee or Sesame Oil
4-5 Cup Water
Sea Salt or Himalayan salt
Chili Powder – as required (Optional)
1 Pinch Turmeric Powder
1/4 Teaspoon Garam Masala
INSTRUCTIONS:
Step 1: Heat ghee/sesame oil in a pan. Saute cumin seeds, black pepper, curry leaves, cardamom, bay leaf, clove & cinnamon in ghee for a few seconds.
Step 2: Add chopped onions & saute until it caramelizes & turns golden brown. Next add pudina and saute well. Add ginger & garlic paste & let it cook for some time. Once cooked add peanuts & roast until golden brown.
Step 3: Add cashew nuts, red chilli powder (optional), turmeric, garam masala, cumin & coriander seed powder & shredded coconut to the sauteed onions & let the spices blend while on simmer.
Step 4: Wash and drain the soaked rice. In a pressure cooker, add rice & chopped vegetables (except coriander), salt to taste, sprouts & water. Transfer caramelized onion & coconut mix into the cooker & stir evenly. Cover the pressure cooker with its lid & reduce the flame after whistle. Keep the pulao on simmer for 15-20 minutes (4-5 whistles). Take the cooker off the flame & open. Garnish pulao with chopped coriander & lemon juice & serve hot.
Serve with curd raita or coriander-pudina chutney.
HEALTH & BEAUTY BENEFITS:
Brown rice offers host of benefits for health & beauty freaks. It is rich in proteins, thiamine, calcium, magnesium, manganese, potassium, selenium, phosphorous, niacin & copper. It aids weight-loss due to its low glycemic index & rich fiber content. Brown rice is a great food for diabetics & people with cardiovascular diseases as it keeps arteries free flowing. It keeps the digestive system clean & supports smooth bowel functioning. Brown rice contains magnesium that helps in boosting our energy. Vegetables in the pulao add alkalinity & minerals to the recipe. Spices in the pualo contain anti-oxidants. The recipe is great for taste-loving weight-watchers & for the people seeking clear, smooth complexion.