Brown Rice Vegetable Pulao


80 ml vegetable stock (if you have veg cubes,just drop it water to make stock)
2 tablespoons fresh orange juice
4 tablespoons vegetable oil
1 onion finely chopped (small is enough)
2 celery stalks,diced
1 carrot,coarsely grated
1 small fresh green chilly,deseeded and finely chopped
1 spring onion finely chopped including the green part
20 grams of whole almonds,sliced lengthways
Salt and pepper as needed
Fresh leaves to garnish


Heat 2 tbsp of oil in a frying pan over medium heat. Add the chopped onion and saute well till softened.
Add the celery, carrot, chilli, spring onions and almonds. Stir-fry for 2 minutes or until the vegetables are done. Transfer to a bowl and set aside.
Add the remaining oil to the pan. Stir in the rice and lentils. Cook over medium heat, stirring for 2 minutes.
Reduce the heat and stir in the veg stock and orange juice. Season with salt and pepper.
Mix the already cooked vegetables to the pan. Toss with the rice for a few minutes until heated through.
Transfer to a warmed dish, garnish with leaves and serve.




Unlike with white rice, brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value.The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron.




Monday, November 30, 2009 - 4:50pm


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