Healthy Vegetable brown rice

Healthy Vegetable brown rice

This is one of the best diet food for all and at the same time, it is very tasty food for launch or breakfast, as we know the food value of brown rice and other exotic vegetables.

Brown rice food value

The following nutrients are found in whole grains, according to the American Heart Association:

  1. B vitamins, which are involved in many biological functions;
  2. Folate or folic acid is known as vitamin B9 that helps the body form new cells and can prevent certain birth defects;
  3. Iron, which helps create hemoglobin which uses to carry oxygen in the blood;
  4. Magnesium, a mineral that helps more than 300 biological functions;
  5. Selenium helps the immune system and regulating the thyroid gland.

Other vegetables are added here for extra nutritious e.g

Broccoli gives our body beta-carotene and vitamin –c (equivalent to an orange), vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It helps lower cholesterol levels, prevents cancer and eye health.

Beetroot provides fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C, improved blood flow, lower blood pressure.

Spring onions are an excellent source of vitamin C and calcium, dietary fiber and vitamins A and B6, copper, thiamine, folate and potassium, chromium, manganese, iron may lower cholesterol levels, decrease the risk of heart attacks and strokes.

Carrots are a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants which is a weight-loss-friendly food and helps to lower cholesterol and improved eye health.

It’s very simple food, you need to do nothing except cutting the vegetables.

Ingredients:

  1. Brown rice: 1 cup
  2. Oil: 1 teaspoon
  3. Broccoli: 5 to 6 florets
  4. Spring onion: 2 to 3 pieces
  5. Carrot: 1 medium
  6. Beetroot: 1 small
  7. Broad beans: 3 to 4 pieces
  8. Green peas: 1/2 cup
  9. Lemon: 1
  10. Coriander leaves a small amount
  11. Salt to taste

 

How to Make Vegetable Brown Rice?

  1. Rinse 1 cup brown rice and soak the rice grains in enough water for 5 to 6 hours. Later drain and keep aside.
  2. Take a pan, put water to boil and add the brown rice and allow it to boil.
  3. After boiling put off the burner, cover the lid and let extra water to soak
  4. Wash and cut all the vegetables in a small cube.
  5. Take a hard bottom pan or kadai and put it in the oven.
  6. Add 1 spoon oil and slowly add all the vegetables, add salt and cover the lid.
  7. After 4-5 mins slowly add the brown rice, add lemon juice and mix it nicely.
  8. Garnish with coriander leaves and serve hot with salad or raita
Click Here to Leave a Comment Below 2 comments