Brown Rice Vegetable Pulao

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Brown Rice Vegetable Pulao
45 min.
3
470kcal

Suggestions

This brown rice vegetable pulao is a hearty and flavorful dish that's perfect for a satisfying meal. It's packed with nutritious ingredients like brown rice, lentils, and an assortment of vegetables, making it a wholesome option for any occasion. The addition of orange juice and a variety of spices gives it a unique and tantalizing flavor that's sure to impress.

What sets this dish apart is the combination of textures and flavors. The brown rice provides a chewy base, while the lentils add a creamy element. The vegetables, including carrots, celery, and spring onions, lend a refreshing crunch and a burst of color. The chili powder and fresh green chili add a subtle kick, making this dish irresistible.

One of the best things about this recipe is its versatility. It can be served as a side dish, a starter, or even a snack. It's perfect for those who are vegetarian or vegan, and it's also gluten-free and dairy-free, making it inclusive for various dietary preferences. The cooking process is straightforward, and the end result is a delicious and healthy meal that will leave you feeling satisfied and nourished.

Whether you're looking for a new way to incorporate more vegetables into your diet or simply want to try something different, this brown rice vegetable pulao is a must-try. It's a flavorful and nutritious dish that will leave you feeling satisfied and happy. So, why not give it a go and treat yourself to a delicious and healthy meal?

Ingredients

  • 175 grams brown rice cooked
  •  carrots grated
  •  celery stalks sliced
  • small chili powder fresh green deseeded finely chopped
  • 75 grams lentils red cooked
  •  onion chopped
  • tablespoons orange juice fresh
  • servings salt and pepper as needed
  •  spring onion green finely chopped
  • tablespoons vegetable oil 
  • 80 ml vegetable stock (if you have veg cubes,just drop it water to make stock)
  • 20 grams almonds whole sliced
  • leaves frangelico fresh

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 2 tbsp of oil in a frying pan over medium heat.
  2. Add the chopped onion and saute well till softened.
  3. Add the celery, carrot, chilli, spring onions and almonds. Stir-fry for 2 minutes or until the vegetables are done.
  4. Transfer to a bowl and set aside.
  5. 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.
  6. Mix the already cooked vegetables to the pan. Toss with the rice for a few minutes until heated through.
  7. Transfer to a warmed dish, garnish with leaves and serve.

Nutrition Facts

Calories470kcal
Protein7.39%
Fat43.84%
Carbs48.77%

Properties

Glycemic Index
111.08
Glycemic Load
28.13
Inflammation Score
-10
Nutrition Score
21.466956521739%

Flavonoids

Cyanidin
0.16mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.04mg
Hesperetin
1.35mg
Naringenin
0.27mg
Apigenin
0.08mg
Luteolin
0.06mg
Isorhamnetin
2.01mg
Kaempferol
0.37mg
Myricetin
0.02mg
Quercetin
7.98mg

Nutrients percent of daily need

Calories:470.24kcal
23.51%
Fat:23.24g
35.76%
Saturated Fat:3.37g
21.08%
Carbohydrates:58.18g
19.39%
Net Carbohydrates:52.02g
18.92%
Sugar:4.57g
5.07%
Cholesterol:0mg
0%
Sodium:321.57mg
13.98%
Protein:8.81g
17.62%
Manganese:2.55mg
127.37%
Vitamin A:3540.51IU
70.81%
Vitamin K:45.71µg
43.53%
Magnesium:118.92mg
29.73%
Phosphorus:252.96mg
25.3%
Fiber:6.17g
24.66%
Vitamin E:3.41mg
22.7%
Vitamin B1:0.34mg
22.68%
Vitamin B6:0.43mg
21.61%
Folate:77.61µg
19.4%
Vitamin B3:3.34mg
16.7%
Copper:0.33mg
16.31%
Iron:2.37mg
13.14%
Vitamin C:10.79mg
13.08%
Potassium:457.38mg
13.07%
Zinc:1.84mg
12.28%
Vitamin B5:1.19mg
11.94%
Vitamin B2:0.15mg
8.79%
Calcium:62.5mg
6.25%
Selenium:1.23µg
1.76%
Source:Foodista
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