A thoughtful blend of minimal but well-matched ingredients like mint, peas and brown rice together with flavour boosters like green chillies, onions and garlic, results in a delectable Green Peas and Mint Pulao that throws you into a tizzy. Brown rice and green peas are rich in fibre, which binds and removes cholesterol from our body, while coriander and mint leaves bring in vitamins C and A that fight free radicals. Indeed this low cholesterol, heart-friendly Green Peas and Mint Pulao is a must-try for everybody, as it is healthy and light yet satiating.
Rice is usually a no-no for diabetics because it causes a quick rise in blood sugar levels. To counter the effect of high glycemic index white rice, replace it with high fibre brown rice and toss in some fibre-rich vegetables along with diabetic-friendly ingredients like garlic and fenugreek to create a hearty rice delicacy which is best enjoyed in moderation.
The use of vibrant red chilli flakes, mealy kidney beans, peppy capsicum and pungent garlic make the Mexican character of this dish very clear indeed. This rice delicacy is made without oil, and using brown rice instead of white to enhance the fibre content. Moreover, lots of fibre-rich and nutritious veggies are also added to this version of the Mexican Rice to help control blood sugar levels and make this a diabetic-friendly recipe.
chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice | with 36 amazing images.
chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice is a slightly healthy variation to white rice pulao. Learn how to make chana pulao.
To make chick pea and mint rice, heat the oil in a broad non-stick pan, add the garlic, onions and bayleaf and sauté on a medium flame till the onions turn brown. Add the brown rice, kabuli chana, mixed vegetables and salt, mix well and cook on a medium flame for 1 to 2 minutes. Add the green chilli paste, mint leaves and lemon juice, mix well and cook on a medium flame for another minute. Serve hot with low-fat curds.
An all-rounder that contains ingredients from three groups – cereals, pulses and veggies, the instant pot chickpea brown rice is a satiating one-dish meal. The kabuli chana are a source of protein which adds satiety.
The brown rice and mixed veggies used in this healthy chana pulao provide not just nutrients but also slightly high amounts of fibre, which can be beneficial for heart patients. All you need is to serve this quick and easy rice with a bowl of calcium-rich low-fat curds to make a meal.
We have used brown rice to make it slightly healthy, however it is still high in carbs. So we do not recommend this pudina chana pulao to diabetics, heart patients and weight-watchers, in huge quantities and for frequent consumption. One way to reduce the low on the glycemic load of this meal is to also have a bowl of healthy salad or sabzi too with this pulao and a bowl of curd.
Tips for chick pea and mint rice. 1. The brown rice needs to be soaked for 2 hours and chick peas need to be soaked for 8 hours, so plan for this recipe in advance. 2. To save time on the day of cooking, you can cook the chickpeas and store them refrigerated the previous day. 3. Do not chop the mint too much in advance. This might lead to loss of colour and freshness. 4. The brown rice cooked for this pulao should have each grain separate. Do not cook till it is mushy. 5. Do not cook too much after adding lemon juice. It might make the pulao bitter.
Enjoy chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice | with step by step photos. barley khichdi recipe | jau khichdi | barely vegetable khichdi | healthy barley khichdi | with 20 amazing images.
barley khichdi also known as jau khichdi is a great variation to the traditional Indian khichdi made of dal and rice. This barely vegetable khichdi is made mainly of barley and healthy mixed vegetables.
Barley khichdi is easy to make a one pot dinner and a one dish meal. Lazy day? This is my go-to dish. Lunch, supper or dinner; if you want a simple meal in a hurry, look no further than a barley khichdi. This is the homeliest meal after a tiring day. Barely is cheap and easily available in India and you can add your own mix of healthy vegetables to this healthy barley khichdi. If you don’t want to add zucchini then just drop it. Use whatever vegetables are available at home.
This jau khichdi is quick and easy to make. To make barley khichdi, firstly pressure cook barley and keep aside. Further, to temper take olive oil in a deep non stick pan. We have used olive oil but you can also use ghee or oil if you wish. Further add cumin seeds, onions and cook them. Further add vegetables like tomatoes, capsicum, red bell pepper, yellow bell pepper, zucchini and broccoli. Cook them, we have used exotic veggies but you can use regular vegetables if you don't have this vegetables available. Further, add green chilies to add spice and coriander for some freshness. We have not used any Indian spices in the recipe, the flavors are added and imparted in the dish by the exotic vegetables. Serve the barley khichdi hot with curd or kadhi on the side and enjoy this vibrant and colorful khichdi.
See why this is a healthy barley khichdi? Made from barley and mixed vegetables with some omega-3 rich olive oil, this is a super antioxidant rich barely vegetable khichdi. Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. This is a healthy khichdi for athletes.
Enjoy barley khichdi recipe | jau khichdi | barely vegetable khichdi | healthy barley khichdi | with step by step photos and video below. The protein contained in rice and dal complement each other to give a higher quality protein which is the corner stone of our nutritious meal. Be sure not to rinse the rice more than required to remove the dirt since excess washing will result in loss of vitamins.
Perfect for hurried mornings when you want something simple yet flavourful to carry along to work, or on a tired night when you want to prepare a nutritious dinner for your family in a jiffy. With carrots and moong dal for colour, texture and good health, and assorted spices for flavour, this quick and easy Carrot and Moong Dal Pulao makes a wholesome meal. Serve with a tomato-based subzi on days when you have time, or with just a bowl of curds and lots of love when you are in a rush.
An all-time favourite with South Indians, Tomato Rice is a spicy and tangy rice preparation that is ideal to pack in lunch boxes! An exciting modification of the traditional recipe, the Moong Sprouts, Tomato and Spinach Rice is made with minimal oil to prevent excess fats. Brown rice, moong sprouts and spinach are all fibre-rich ingredients that make you feel full soon, thereby aiding in weight loss. Have this one-dish meal in the suggested serving size along with low-fat curds to stay within the calorie limit occasionally.
sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao | with 37 amazing images.
sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao is a healthier rice delicacy using brown rice. Learn how to make mixed sprouts pulao.
To make sprouts pulao, heat the oil in a non-stick broad pan and add the cumin seeds. When the seeds crackle, add the onions and sauté on a medium flame for 1 to 2 minutes, or till the onions turn translucent. Add the garlic, ginger, turmeric powder, chilli powder, tomatoes and a little water and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally. Add the capsicum, a little more water and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. Add the pav bhaji masala, salt, matki sprouts and moong sprouts, mix well and cook for 2 to 3 minutes, while stirring continuously. Add the brown rice, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously. Serve immediately.
Mildly spiced brown rice, to which sprouts and veggies have been added, is full of flavours with an eye appeal to please you. What gives this quick and easy sprouts pulao a perfect Indian touch is the use of pav bhaji masala, as usually added in Tava Pulao.
Sprouting pulses leads to the production of enzyme called "amylase" which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as done in this recipe of mixed sprouts pulao, are a better source of protein than when consumed on their own.
Healthy sprouts pulao has other benefits too! Sprouts are also a good source of fibre and other nutrients like protein, B vitamins, magnesium, phosphorus and iron. A small portion of this rice can be enjoyed by heart patients, diabetics and weight-watchers occasionally. Try and accompany it with a bowl of soup and salad to keep the carbs balanced.
Tips for sprouts pulao. 1. The brown rice should be well cooked but mushy. 2. Prefer a broad or a deep non-stick pan so mixing is easy. 3. Pav bhaji masala can be replaced with garam masala or any biryani masala.
Enjoy sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao | with step by step photos. As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to the goodness of vegetables, moong dal is also a rich source of protein, folic acid and zinc. An interesting combination of health and taste makes this dish a must-try!
Biryani is known to be a rich and luxurious preparation of rice and vegetables. While it traditionally contains oodles of ghee and oil, you will realise upon trying this intelligent version that the same richness can be brought out through the intensity of the spices and quantity of vegetables, without increasing the fat content. With aromatic spices and an assortment of veggies, this low-cal Vegetable Biryani is sure to pamper your taste buds as well as satiate you. It has ample amounts of vitamin A, iron and calcium, and is filling enough to be a one-dish meal as it is prepared with brown rice. Authentic recipes involve preparing the gravy and rice separately, followed by layering and baking them. However, to reduce the oil content, we have used more gravy than brown rice and cooked them all together.
Spinach pooled with kidney beans and rice delicately flavoured with cumin seeds powder. One serving will give you a nourishing supply of protein, folic acid and iron.
Maharashtrian food can safely be called simple yet intelligent. The ingredients are usually well-chosen, and cooked in a quick yet tasty way with minimal spices. You would even find a lot of single-pot recipes. Here is such a mildly-spiced rice delicacy from the kitchens of that state. It is quite easy to make, but you should ensure that each grain of the cooked rice is separate. Also, do not forget to stir it every 5 minutes for even cooking.
Caraway flavoured brown rice, layered with an assortment of colourful vegetables cooked in a subtly spiced gravy, the White Gravy Biryani is a mouth-watering and sumptuous dish – almost a one-pot meal! It has lots of garlic and ginger, which help to counterbalance the effects of sodium and make this dish suitable for those with hypertension. The use of brown rice instead of polished varieties adds to the fibre content of this dish, making it all the more heart-friendly.
Bring rice and fibre-rich masoor together to create a low-cholesterol but infinitely tasty biryani. A special masala, and a thoughtful method of preparation make the masoor biryani a grand fare despite using minimal fat and avoiding unhealthy cooking techniques. You will love the outcome.