Meal Prep · Indian
Brown Rice Pulao with Vegetables
A wholesome and flavorful Indian one-pot meal packed with nutrient-rich brown rice and vibrant vegetables.
Ingredients
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Step-by-step- Rinse the brown rice thoroughly and soak it in water for at least 30 minutes. Drain well before cooking.
- Heat ghee or oil in a pressure cooker or a heavy-bottomed pot over medium heat. Add cumin seeds, bay leaf, green cardamom pods, and cinnamon stick. Sauté until fragrant, about 30 seconds.
- Add sliced onions and cook until they turn golden brown, stirring occasionally.
- Stir in grated ginger, minced garlic, and slit green chilies. Sauté for 1-2 minutes until the raw smell disappears.
- Add all the chopped vegetables (carrots, peas, green beans, bell pepper, potatoes) and sauté for 3-4 minutes.
- Add turmeric powder, red chili powder (if using), and garam masala. Mix well and cook for another minute.
- Add the drained brown rice to the pot and gently mix with the vegetables and spices for 1-2 minutes, ensuring the rice is coated.
- Pour in the vegetable broth or water and add salt to taste. Bring the mixture to a boil.
- If using a pressure cooker, close the lid and cook for 3-4 whistles on medium heat. If using a pot, cover tightly, reduce heat to low, and simmer for 25-30 minutes, or until all the water is absorbed and the rice is cooked. Do not open the lid during cooking.
- Once cooked, turn off the heat and let the pulao rest for 5-10 minutes before opening the lid (for both pressure cooker and pot methods).
- Gently fluff the pulao with a fork, garnish with fresh coriander leaves, and serve hot with raita or yogurt.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 10 g |
| Carbohydrates | 65 g |
| Fat | 10 g |
| Fiber | 8 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover pulao in an airtight container in the refrigerator once completely cooled. Ensure it’s sealed to maintain freshness.
Freezer Up to 3 months
Portion cooled pulao into freezer-safe containers or bags. Thaw overnight in the refrigerator before reheating. Note: texture may change slightly upon freezing and thawing.
Reheat Stovetop/Microwave
For stovetop: Add a splash of water or broth to a pan, add pulao, cover, and heat on low until warm. For microwave: Place pulao in a microwave-safe dish, add a tablespoon of water, cover, and heat in 1-minute intervals until hot.
Chef’s Corner
- Soaking brown rice is crucial for even cooking and a softer texture. Don’t skip this step!
- Adjust the amount of green chilies and red chili powder to suit your spice preference. For a milder version, omit them.
- Feel free to customize the vegetables based on what’s in season or your preference – cauliflower, mushrooms, or sweet potatoes also work well.
