TherBrown Spinach Rice for a healthier you

Pass on your regular vegetable Pulao a healthy twist with fresh spinach greens and swapping white with brown rice. I enjoy the earthy flavor of brown rice and this simple brown rice paella preparation with spinach, onions, tomatoes, and basic spices are a healthy and nutritious meal.

Simply add a bowl of homemade curd and it is a perfect meal. In this recipe, I prepare the brown rice separately and then sauté them with a light spinach fry. The formula is great for using leftover plain rice and also a delicious and healthy lunch box option.

Did you know, rice is a staple for more than half of the world’s population? Traditionally unpolished brown rice was used in all cuisines. Brown rice is minimally processed where only the outer husk is taken away. Rice bran is rich in Vitamins and minerals. With modernization more and more people switched to the shiny polished white rice, which “looked” good, but it is stripped off of all nutrients of the original texture. White rice is what throws the rice its bad reputation for causing diabetes or weight gain. Brown rice, on the other hand, does just the polar

Do you believe you are ready to get to the shift? At least start with using 50% brown rice in your meals. It does require some time to become habituated to its appreciation. Recipes like this brown rice, spinach Pulao, or brown rice Khichdi, where a bunch of seasoning is added, makes it easier to change from white to brown rice.

Brown Rice Palak Pulao | Brown Spinach Rice Preparation: 10 mins | Cooking Time: 15 mins | Serves 2
Elements

• 1 cup – Brown rice, rinsed and soaked for at least 30 minutes * 2 tsp – Vegetable oil * 1 tsp – Cumin seeds * 1 pinch – Asafoetida (hing) * 1- Green chili, chopped * 2 – Cloves of garlic, chopped * ½ inch – Ginger, chopped * 1 – Onion, chopped * 1 – Small tomato, chopped * 1 cup – Spinach leaves, rinsed and chopped * 1 tsp – Turmeric powder * 2 tsp – Cumin powder * Salt to taste * 1 tsp – Garam masala powder

Method
In a deep mess, put the rice for cooking while you cook all the veggies. Brown rice cooks just the same manner as you would cook white, just that it gets a little longer and more amounts of water. Break out my station on how to cook fluffy brown rice for more inside information.

• Heat oil in a kadhai/pan. Once the oil is hot, add hing and cumin seeds. * Add the chopped chili, ginger and garlic. Sauté for a moment. * Add onions and sauté till the onions are soft. Add tomatoes, chopped spinach and all the spices.

Sauté for about 4-5 minutes till the veggies and spices are cooked through.

• Add in the cooked rice and mix to coat the rice with the spinach masala.
• Taste and correct for seasoning.
• Serve hot with some plain yogurt or Raita.