Quinoa Brown Rice and Vegetable Pulao Recipe
Description
Quinoa Brown Rice Pilaf is a fragrant and flavorful one-pot meal, combining the goodness of quinoa, brown rice, and a medley of fresh seasonal vegetables. This hearty dish is perfect for busy days when you need a quick, high-protein, and high-fiber meal. Whether for lunch or dinner, it’s a delicious and nutritious option that will come to your rescue!
Cuisine: Indian
Course: Lunch
Diet: Diabetic-Friendly
Ingredients
| Ingredient | Quantity |
|---|---|
| Quinoa | 1 cup |
| Brown Rice | 1 cup (soaked in water) |
| Cauliflower (Gobi) | 1/2 cup (florets) |
| Potato (Aloo) | 1 (peeled and diced) |
| Carrot (Gajjar) | 1 (diced) |
| Green Beans (French Beans) | 1/4 cup (finely chopped) |
| Green Peas (Matar) | 1/4 cup |
| Garam Masala Powder | 1 teaspoon |
| Black Pepper Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Onion | 1 (chopped) |
| Fennel Seeds (Saunf) | 1 teaspoon |
| Ginger | 1/2 inch (grated) |
| Garlic | 3 cloves (grated) |
| Green Chilli | 2 (finely chopped) |
| Lemon Juice | 1/4 cup |
| Extra Virgin Olive Oil (or Ghee) | 1 tablespoon |
| Salt | To taste |
| Coconut Milk | 1 cup |
| Hot Water | 4 cups |
| Coriander (Dhania) Leaves | Few sprigs (freshly chopped) |
Preparation Time: 20 minutes
Cooking Time: 35 minutes
Instructions
-
Prepare the Base
Begin by heating a heavy-bottomed pan over medium heat. Add a teaspoon of olive oil (or ghee) to the pan. Once the oil is moderately hot, add chopped onions, grated ginger, grated garlic, chopped green chilies, and fennel seeds. Sauté the mixture for about a minute until the onions soften and the spices begin to release their aroma. -
Cook the Vegetables
Add the chopped vegetables – cauliflower, potato, carrot, green beans, and green peas – to the pan. Sauté them on medium heat for about 5 to 7 minutes, stirring occasionally, until the vegetables begin to soften. -
Add Spices
Once the vegetables are tender, add the garam masala powder, black pepper powder, turmeric powder, and salt. Stir to evenly coat the vegetables in the spices, and cook for another minute, allowing the spices to meld with the vegetables. -
Combine the Liquids
Pour in the coconut milk and add 2 cups of hot water. Stir well to combine and bring the mixture to a boil. Once the water is boiling, reduce the heat to medium. -
Add Quinoa and Rice
Drain the soaked brown rice and quinoa, then add them to the boiling vegetable mixture. Stir to combine everything, making sure the grains are well mixed with the vegetables and spices. -
Simmer and Cook
Reduce the heat to low, cover the pan, and let it simmer gently for about 20-25 minutes, or until the quinoa and brown rice have absorbed all the water and are fully cooked. Keep an eye on it to make sure the rice doesn’t burn at the bottom. -
Rest the Pilaf
Once the cooking is complete, turn off the heat and let the pilaf sit, covered, for 5-10 minutes to allow the flavors to settle. -
Final Touches
After the resting period, fluff the quinoa and rice mixture with a fork to separate the grains. Stir in freshly chopped coriander leaves and a splash of lemon juice to brighten up the flavors. -
Serve
Serve the Quinoa Brown Rice Pilaf hot with a side of Burani Raita (Garlic-Based Yogurt) or Mint and Pomegranate Raita for a complete and satisfying meal.
This Quinoa Brown Rice Pilaf is a perfect choice for a comforting lunch or dinner. It’s a wholesome, diabetic-friendly meal that provides a healthy dose of fiber, protein, and essential nutrients from the vegetables and grains. Whether you enjoy it on its own or paired with a raita, this dish is sure to become a go-to favorite in your weekly meal rotation.
Enjoy this flavorful, nutritious, and easy-to-make Quinoa Brown Rice Pilaf as part of your healthy eating routine!
