Brown Rice Veg Pulao Recipe Easy and Healthy Meal Idea

Brown rice veg pulao is a wholesome, nutritious, and flavorful one-pot meal that beautifully combines the nutty aroma of brown rice with vibrant vegetables and fragrant spices. This dish is perfect for those who crave a healthy yet satisfying meal, packed with fiber, vitamins, and minerals.

Unlike white rice pulao, brown rice adds an earthy texture and a slightly chewy bite that complements the medley of fresh vegetables and aromatic spices, making each spoonful a delight.

Whether you’re a seasoned cook or a beginner in the kitchen, this recipe is straightforward and versatile. You can adjust the vegetables based on what’s in season or your personal preference.

Ideal as a wholesome lunch or a light dinner, this brown rice veg pulao also pairs wonderfully with raita or a simple salad. Read on to discover why this recipe will soon become a staple in your meal rotation!

Why You’ll Love This Recipe

This brown rice veg pulao is a fantastic choice for anyone looking to enjoy a nutritious meal without compromising on flavor. Brown rice is a whole grain, which means it retains its bran and germ, offering more fiber and nutrients compared to white rice.

This helps with digestion and keeps you feeling fuller for longer.

The combination of fresh vegetables such as carrots, peas, and beans adds a pop of color and crunch, making the dish visually appealing and loaded with vitamins. The aromatic spices like cumin, cinnamon, and bay leaves infuse the pulao with warm and comforting flavors that elevate the simple ingredients to something truly special.

Additionally, this recipe is vegan, gluten-free, and can be easily customized to suit your dietary needs. It’s perfect for meal prep as it reheats well and tastes even better the next day!

Ingredients

• 1 cup brown basmati rice, rinsed and soaked for 30 minutes
• 2 cups water or vegetable broth for more flavor
• 1 tablespoon oil (vegetable or olive oil)
• 1 teaspoon cumin seeds
• 1 bay leaf
• 1 small cinnamon stick
• 2-3 green cardamom pods
• 1 medium onion, thinly sliced
• 1 teaspoon ginger-garlic paste
• 1 medium carrot, diced
• 1/2 cup green peas (fresh or frozen)
• 1/2 cup green beans, chopped
• 1 small tomato, chopped
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1/2 teaspoon garam masala
• Salt to taste
• Fresh cilantro for garnish
• Optional: 1 green chili, slit

Equipment

• Heavy-bottomed pot or deep pan with lid
• Measuring cups and spoons
• Wooden spoon or spatula
• Knife and chopping board
• Fine mesh strainer (for rinsing rice)

Instructions

1. Prepare the rice: Rinse the brown basmati rice under cold water until the water runs clear. Soak it in water for 30 minutes, then drain and set aside.
2. Heat oil and temper spices: In a heavy-bottomed pot, heat 1 tablespoon of oil over medium heat. Add cumin seeds, bay leaf, cinnamon stick, and cardamom pods. Sauté for about 1 minute until fragrant.
3. Sauté onions and aromatics: Add the thinly sliced onions and cook until golden brown, about 5-7 minutes. Stir in the ginger-garlic paste and optional green chili, cooking for another 1-2 minutes until the raw smell disappears.
4. Add vegetables and spices: Mix in the diced carrots, green beans, peas, and chopped tomato. Sprinkle turmeric, coriander powder, and salt. Stir well and cook for 5 minutes, allowing the vegetables to soften slightly.
5. Add rice and cook: Add the drained brown rice to the pot and gently stir to combine with the vegetables and spices, ensuring the rice grains are well coated.
6. Pour water and simmer: Add 2 cups of water or vegetable broth. Bring it to a boil, then reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 40-45 minutes or until the rice is tender and all the liquid is absorbed.
7. Rest and fluff: Turn off the heat and let the pulao rest, covered, for 10 minutes. Then, gently fluff the rice with a fork to separate the grains.
8. Garnish and serve: Sprinkle freshly chopped cilantro over the pulao before serving for a fresh burst of flavor.

Tips & Variations

Soaking the brown rice helps reduce cooking time and improves texture.

If you prefer a spicier pulao, add more green chilies or a pinch of red chili powder.

Feel free to use any seasonal vegetables like bell peppers, corn, or cauliflower to keep this dish interesting.

For an added protein boost, toss in some cooked chickpeas or paneer cubes.

To make this pulao in a pressure cooker or Instant Pot, reduce the water slightly and cook on high pressure for about 20-22 minutes, then allow natural pressure release.

Nutrition Facts

Serving Suggestions

Serve your brown rice veg pulao with a side of cooling cucumber raita or a fresh yogurt salad to balance the spices. A squeeze of lemon juice on the side adds a zesty brightness that complements the dish’s earthiness perfectly.

For a heartier meal, pair this pulao with a warm dal or a mildly spiced curry. You might also enjoy it alongside one of our delicious dishes like Instant Pot Rabbit Recipe for a protein-packed option or a fresh dip such as the Halibut Dip Recipe.

Conclusion

This brown rice veg pulao recipe is a brilliant way to enjoy a healthy, balanced meal that doesn’t skimp on flavor. The wholesome brown rice combined with vibrant vegetables and aromatic spices makes it a perfect dish for everyday cooking and special occasions alike.

It’s easy to prepare, customizable, and packed with nutrients, making it an excellent choice for anyone looking to eat well without spending hours in the kitchen. Whether you’re cooking for your family or meal prepping for the week, this pulao will satisfy your taste buds and nourish your body.

Don’t forget to explore more wholesome recipes on our blog like the Lemon Ricotta Pasta With Arugula Recipe or the comforting Low Fodmap Appetizer Recipes for more culinary inspiration!

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