Quinoa Brown Rice and Vegetable Pulao Recipe
Looking for a healthy, delicious, and easy-to-make meal that’s packed with nutrients? Our Quinoa Brown Rice and Vegetable Pulao is the perfect dish for you! This vibrant, aromatic pulao is a wonderful fusion of quinoa and brown rice, loaded with fiber, antioxidants, and the goodness of fresh vegetables. It’s not only diabetic-friendly, but it’s also a perfect choice for a light lunch or dinner.
This Indian-inspired recipe incorporates a range of seasonal vegetables, warm spices like garam masala, turmeric, and fennel, and the creaminess of coconut milk. It’s comforting, satisfying, and incredibly nourishing, making it a go-to for busy weekdays. Here’s how to make it at home.
Ingredients
| Ingredient | Quantity |
|---|---|
| Quinoa | 1 cup |
| Brown Rice (soaked in water) | 1 cup |
| 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 (grated) | 1/2 inch piece |
| Garlic (grated) | 3 cloves |
| Green Chilies | 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 |
| Fresh Coriander (Dhania) Leaves | A few sprigs |
Preparation Time:
20 minutes
Cooking Time:
35 minutes
Total Time:
55 minutes
Servings:
4
Cuisine:
Indian
Course:
Lunch/Dinner
Diet:
Diabetic-Friendly
Instructions
-
Heat the Oil or Ghee
Begin by heating a heavy-bottomed pan or pot over medium heat. Add 1 teaspoon of olive oil or ghee to the pan. Once the oil is medium hot, add the chopped onion, grated ginger, grated garlic, chopped green chilies, and fennel seeds. Sauté these ingredients for about 1 minute until they become aromatic. -
Sauté the Vegetables
Next, add the diced potato, carrot, cauliflower florets, green beans, and green peas to the pan. Sauté these vegetables on a medium flame for about 5-7 minutes, or until they start to soften slightly. -
Add the Spices
Sprinkle in the garam masala powder, turmeric powder, black pepper powder, and salt to taste. Stir well to coat the vegetables with the spices, then sauté for an additional 2 minutes to allow the spices to bloom. -
Add Ginger and Garlic
Grate some fresh ginger and garlic into the pan, giving it a quick stir. After about a minute, add the chopped green chilies and cook for another 30 seconds. -
Pour in the Liquids
Add 2 cups of boiling water and coconut milk to the mixture. Stir everything together to combine. Bring the mixture to a boil, and once it’s boiling, reduce the heat to medium. -
Add Quinoa and Brown Rice
Drain the soaked brown rice and quinoa, and then add both to the boiling vegetable mixture. Stir to combine and make sure the grains are well coated with the liquid and vegetables. -
Simmer the Pulao
Reduce the heat to low, cover the pan with a lid, and cook the quinoa and rice mixture for 20-25 minutes, or until all the liquid has been absorbed and the quinoa and rice are tender. -
Rest the Pulao
Once the quinoa and rice are cooked through, turn off the heat. Let the pulao rest, still covered, for 5-10 minutes to allow the flavors to meld together and the grains to firm up. -
Fluff and Serve
After resting, open the pan and gently fluff the quinoa and rice with a fork. Stir in some freshly chopped coriander leaves and squeeze in lemon juice for an extra burst of freshness. Transfer the pulao to a serving dish and serve hot.
Serving Suggestions
This Quinoa Brown Rice and Vegetable Pulao pairs wonderfully with cooling side dishes like Burani Raita (a garlic-based yogurt raita) or Mint and Pomegranate Raita. It’s also a perfect dish for a light, comforting weeknight dinner, and it makes for a wholesome lunch option.
For an added touch, you can sprinkle some toasted cashews or almonds on top for crunch and texture, or enjoy it alongside your favorite curry or dal for a complete meal.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 7g |
| Carbohydrates | 55g |
| Fiber | 8g |
| Fat | 12g |
| Saturated Fat | 2g |
| Cholesterol | 0mg |
| Sodium | 50mg |
| Potassium | 500mg |
| Vitamin A | 800 IU |
| Vitamin C | 20mg |
| Calcium | 30mg |
| Iron | 2mg |
Tip:
This recipe is naturally gluten-free and can be enjoyed by people with dietary restrictions or those looking for a balanced meal. The combination of quinoa and brown rice offers a great source of plant-based protein and complex carbohydrates, while the vegetables provide essential vitamins and minerals.
Try making this Quinoa Brown Rice and Vegetable Pulao for your next meal and experience the fusion of wholesome grains, vibrant vegetables, and rich spices that will leave you feeling nourished and satisfied. Enjoy!
