Pulao with Brown Rice | Brown rice pulao in pressure cooker | Methi pulao recipe | Foods with Low Glycemic Index | Bharadwaj Kitchen

weight loss | ayurvedic | diabetic diet

June 9, 2022

Pulao with Brown Rice | Brown rice pulao in pressure cooker | Methi pulao recipe | Foods with Low Glycemic Index

Pulao with Brown Rice | Brown rice pulao in pressure cooker | Methi pulao recipe | Foods with Low Glycemic Index
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How to make Brown rice pulao in pressure cooker? Here is a healthy Pulao with Brown Rice for weight loss made with fresh methi leaves. Brown rice veg pulao recipe with brown rice is a simple super delicious rice recipe.

Brown rice pulao is a healthy and nutritious recipe with brown rice. It is a healthy alternative to regular pulao recipe, where refined white rice is replaced with healthy brown rice. Moreover, it tastes delicious with aromatic methi leaves and with flavorful whole spices.

Basically methi pulao recipe with brown rice is a one – pot meal, can be made in pressure cooker or instant pot. Here I am sharing brown rice pulao in pressure cooker. Simple to make and tastes absolutely good with healthy ingredients.

Further, you can add your choice of vegetables to make fiber rich and nutritious I have made a regular pulao recipe with fresh fenugreek leaves. Methi leaves are rich in iron, calcium, folic acid and other healthy nutrients. Serve this brown rice pulao with raita, papad, or curd for a healthy meal.

It is an ideal pulao rice recipe for kids lunchbox and even good for adults too. One of the simple rice recipe can be made within 30 minutes. Even more, brown rice is one of the best food for weight loss. It is rice in dietary fiber that help to keep you full for longer time.

Is brown rice healthier?

Definitely, brown rice is a healthy and nutrient rich rice than white rice. It has more fiber, vitamins and minerals in comparison with white rice. This is one of the foods with low glycemic index. Brown rice has a glycemic index (GI) of about 50 and decreases the risk of type 2 diabetes.

Benefits from Brown Rice

  • Being a low glycemic index food , it controls blood sugar level
  • Loaded with fiber and aids digestion
  • Controls cholesterol levels and reduces the levels of bad cholesterol (LDL)
  • Beneficial in treating various diseases like Parkinson’s or Alzheimer’s disease, depression, anxiety or stress
  • Improves maternal health
  • It is rice in calcium and magnesium and helps to maintain bone health
  • May provide antioxidants
  • Boost heart health

Finally, along with this Pulao with Brown Rice for weight loss, please do try our other similar recipes shared below

Here is a Brown rice pulao for weight loss with step by step photos and a detailed video

Pulao with Brown Rice Video

Nutrition Facts
Amount per Serving
Calories
267
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
3
g
19
%
Cholesterol
 
10
mg
3
%
Sodium
 
1750
mg
76
%
Potassium
 
252
mg
7
%
Carbohydrates
 
44
g
15
%
Fiber
 
4
g
17
%
Sugar
 
1
g
1
%
Protein
 
7
g
14
%
Vitamin A
 
226
IU
5
%
Vitamin C
 
5
mg
6
%
Calcium
 
273
mg
27
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.

Brown rice pulao for weight loss | Brown rice pulao in pressure cooker | Methi pulao recipe

Brown rice pulao is a nutritious rice made with methi and other vegetables. Brown rice is low in G.I and a best alternative to refined white rice.
5 from 6 votes
Print Rate
Course: Lunch/Dinner, Main Course
Cuisine: Indian
Keyword: diabetic friendly, gluten free
Prep Time: 15 minutes
Cook Time: 10 minutes
soaking time: 1 hour
Total Time: 1 hour 25 minutes
Servings: 4
Calories: 267kcal

Ingredients

  • 1 tbsp ghee / clarified butter
  • 1 inch cinnamon
  • 2 cardamom pods
  • 3 cloves
  • ½ bay leaf
  • ½ green chilli
  • ½ tsp garlic
  • ½ cup onion thinly sliced
  • ½ cup tomato finely chopped
  • ½ cup potato finely chopped
  • 1 cup fresh fenugreek leaves / methi leaves finely chopped
  • ¼ tsp turmeric powder
  • 1/8 tsp black pepper powder
  • 1 tbsp sea salt unrefined
  • 1 cup brown rice organic
  • 1 tbsp peanut
  • 1 tsp fennel seeds
  • 1 tsp lemon juice
  • 1/4 cup coriander leaves finely chopped

Instructions

  • Firstly, heat a pressure cooker pan on moderate flame and add ghee
  • Once ghee starts to melt, add whole spices like cinnamon, cardamom pods, cloves, bay leaf, green chilli, garlic & ginger
  • Then add thinly sliced onion and sauté for a minute until onions are translucent
  • Next add finely chopped tomatoes and again sauté well until tomatoes are mushy
  • Further add finely chopped potatoes and fresh fenugreek leaves
  • Similarly, add turmeric powder, a pinch of black pepper and a little salt
  • Mix everything well
  • Now add soaked brown rice and again mix it once
  • Next add 2 cups of water
  • Additionally add natural salt, peanuts, fennel seeds, lemon juice and chopped coriander leaves
  • Mix everything well and cover the lid
  • Pressure cook for 3 whistles and turn off heat
  • Once the pressure settles down, open the lid and gently mix it
  • Now the nutritious brown rice pulao for weight loss with methi leaves is ready to serve
  • Enjoy this amazing brown rice pulao with raita or curd
Tried this recipe?Let us know how it was!!

Foods with Low Glycemic Index:

  1. Brown Rice
  2. Oats
  3. Barley
  4. Sweet Potatoes
  5. Most Fruits

Instructions to make Brown Rice Pulao for Weight Loss:

1. Firstly, heat a pressure cooker pan on moderate flame and add ghee
2. Once ghee starts to melt, add whole spices like cinnamon, cardamom pods, cloves, bay leaf, green chilli, garlic & ginger
3. Then add thinly sliced onion and sauté for a minute until onions are translucent
Brown Rice Pulao for Weight Loss
4. Next add finely chopped tomatoes and again sauté well until tomatoes are mushy
Brown Rice Pulao for Weight Loss
5. Further add finely chopped potatoes and fresh fenugreek leaves
6. Similarly, add turmeric powder, a pinch of black pepper and a little salt
Brown Rice Pulao for Weight Loss
7. Mix everything well
Brown Rice Pulao for Weight Loss
8. Now add soaked brown rice and again mix it once
Brown rice pulao in pressure cooker Brown Rice Pulao for Weight Loss
9. Next add 2 cups of water
10. Additionally add natural salt, peanuts, fennel seeds, lemon juice and chopped coriander leaves
Methi pulao recipe
11. Mix everything well and cover the lid
12. Pressure cook for 3 whistles and turn off heat
foods with low glycemic index
13. Once the pressure settles down, open the lid and gently mix it
14. Now the nutritious brown rice pulao for weight loss with methi leaves is ready to serve
Brown Rice Pulao for Weight Loss
15. Enjoy this amazing brown rice pulao with raita or curd
Pulao with Brown Rice
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