Wednesday, April 15, 2009

Carrot spinach brown rice pulao

Brown rice has become my recent favourite!!! Brown rice is also known as whole grain rice is abundant source of fibre, vitamins and minerals.

The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients.

Women Who Eat Whole Grains Weigh Less

A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole grains such as brown rice rather than refined grain, i.e., white rice, to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women's Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.


1 carrot grated
1 bunch of spinach
1 onion
2 cups Brown rice
1 tbsp pepper powder
1 tbsp Badshah Biriyani Pulao Masala
salt to taste
2 tbsp oil


Heat oil in a pan, add onions and fry till translucent. Add spinach and grated carrot and saute for few minutes. Add pepper and pulao masala. Pepper is only source of spiciness in this recipes, adjust according to ur taste. I choose pepper coz, it act as a fat burner. One more tip..If ur trying to loose weight add fresh pepper to ur dishes, which helps weight loss by burning fat!!!. Once the raw smell evaporates, remove from heat and transfer to rice cooker.

Adding right amount of water is the tricky part. Check ur rice package, they would have suggested the water ratio. I buy Mahatma brand Brown rice and the water ratio is 1:2.5 (as suggested in the cover). I use electric rice cooker. Transfer the carrot mixture and rice, in this case add 5 cups of water. Push the button, once the rice is done...If ur using rice cooker leave it for one whistle and switch off the heat. Open after the pressure is released.

serve hot with pickle and yogurt.
I am sending this to CFK-Rice hosted byTrupti of Recipe center, brainchild of Sharmi of Neivedyam..



Colorful and nutritious pulao. I love whole grain bread, so yummy.

Ramya Vijaykumar

Nice write up Ashwini... I have had brown rice but never cooked... Cos I have 3 bags full of different rice I should take your words and get them (to weigh less ofcourse ;)) Pulave looks great infact lotsa color...


brown rice pulao looks delicious & healthy Ashwini.. waiting for this recipe to my CFK:rice event :)

Michelle Meyers

You should post this on It's a great article and I think a lot more people would see it if you post it there. I have posted articles there before and a lot more people read them. They have graphs to help you keep track of who is reading and using your info. You can also link your site to it so more people will go to your webpage. Thanks again for the info!

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