Brown Rice Pulao with Fish and Soy Bean

Fish + Soy bean+ Brown rice pulao 1

.................thus went my days , last week , crazy busy , but i am loving every minute of this busy days. Have I told you before , that I am a trained classical dancer too. Well, I started to put  all those years of hard work to good use :)...Still had some me-me time catching up with my gal friend in Manhattan , reminiscencing  about college days , over Ginger Royale ♥♥.. 

But being busy doesn't really mean that you cant take some time and cook something fabulously healthy for your family right?

Soy bean for brown rice pulao

Do you know they are gonna make Archie eat Samosas? Not that eating samosa is a bad thing. But don't you just love Archie and Veronica for what they are , do you really need them to wear the Indian hat to know them better? 

Baby corn for pulao - vazhayila

We switched to brown rice quite some time back , and it was all because of the "healthy" hype it was getting. But to be honest we had a tough time , adjusting to it. It always tasted so plain , and doesn't seem to go good with curry too , or we thought. But then I came across 2-3 recipes like the one I have today and this brown thing worked perfectly with it. 
I always get emails asking the perfect way to cook brown rice and to tell you the truth , i haven't came across one yet. I cook it exactly like how i do parboiled rice , cook a cup of rice with 4-5 cups of hot water and then drain it when i think its cooked( almost 20-25 minutes). But the best way would be to check the back and cook according to package directions.

Brown rice pulao

Recipe for Fish , Soy Bean and Brown Rice Pulao
Serves - 3-4 
Total cooking time - 30-40 minutes.

Ingredients:-
Bowl 1
Brown Rice - 1 cup
Bay leaves - 1
Cloves - 2-3
Salt to taste

Bowl 2
Fish - 4 oz ( i used 2 medium Tilapia fillet)
Turmeric powder -1/4 tea spoon
Crushed black pepper - a large pinch
Salt to taste

Bowl - 3
Soy bean cooked- 1 cup
Baby corn sliced - 1 cup
Cucumber diced - 1/2 cup
Spring Onion sliced - 1
Green chili chopped - 1
Ginger and garlic - 1 table spoon( optional)
Juice of one lemon
Lemon zest from 1 lemon
Cilantro or parsley chopped- 2 table spoon
Light Soy sauce - 1 table spoon
Garam masala - 1/2 tea spoon ( optional)

Directions:-
Cook brown rice as per package directions Or Wash and soak brown rice in water for 20 minutes. Bring to boil 4-5 cups of hot water , and add salt, bay leaves and cloves. ( use any spices you like). Cook for 20-25 minutes or until it is done and drain the rice in a colander. 
Meanwhile rub the cleaned fish with salt , turmeric and pepper and pan fry with lil oil , or grill (6-7 minutes each side) or bake ( 400 degrees for 35 minutes plus). remove and flake it with a fork.
Heat a little oil in a wide pan and add ginger and garlic and sweat it out for a minute or two and then add green chili and fry for a minute . Add all other ingredients in Bowl 3 except lemon zest and lemon juice and cilantro and saute for 3-4 minutes. Switch off the heat , add rice,lemon zest and juice  and mix well.Slide in flaked fish , cilantro and give a quick fluff with a fork and serve warm with a raita and pickle.

Recipe Adapted from BBC good food with a lil variation

Fish + Soy bean+Brown rice pulav 2

Have a Good one guys!!!
Sarah

54 comments:

Lyndsey said...

This does look delicious! Thanks for such a healthy recipe. We use a lot of brown rice, but once in awhile have to slip in some regular rice :D

VS said...

They look so yummy. Gorgeous pictures Sarah. Where can we find those rustic planks?

Rachu said...

we have been planning to switch to brown rice for long.. its just not happening!!! :D
this sounds yumm.. now may be i should get a bag of brown rice to prepare this recipe!

Sarah Naveen said...

@ VS...hey i got it from mu aunt's garage :) ...else i have no idea where to find it..i have been searching for those things sometime and luckily , happily found in her garage :)...rustic enoughh!!

Treat and Trick said...

Great combo and looks fabulous! Lovely shot too...

Suman Singh said...

Wow, what a healthy and delicious dish..love the shots..

S.Menaga said...

super combo,looks yummm...

Biny Anoop said...

dat looks awesome...love the flavours u have added into this...very different:)

SavithaRaj's Spice Land said...

Fish......yummy..
www.savitharajsspiceland.blogspot.com

Suja said...

Delicious and yummy combo..love it.

Sobha Shyam said...

wow, a lovely combo,very comforting food i guess, great pics as always..

Nitha said...

looks great.. I never liked brown rice any time... this sounds good though.. Lovely pics Sarah.. I am in love with that red chilly there :)

Sayantani said...

oh same here. we also have started eating this recently. it was difficult to transform hubby to get used to it but he loves brown rice pilaf that I make. will try your recipe, its a whole hearted meal in itself.

thekitchenaffaire said...

Woww.. this is such a healthy and yummy looking combination.. Your pictures make me drool over the food :)

Reshmi Mahesh said...

This looks superb...Hey I am so much in love with the clicks...very beautiful...

Justbeanme said...

This is new to me!!Wow healthy and yummy..BTW were do we get this soya bean fresh seeds?

Justbeanme said...

I am thirty plus and i still love to read Archie's...!!!I cant stop it nor will ever...!!love this post so much!!Miss super talented gal..Doc and a dance and a chef.. wht more do u want???Proud to b a reader of urs!!

Krithi's Kitchen said...

Superb salad... love the fish's crust..
Event: Serve It - Grilled/Barbequed/Tandoored

Shanavi said...

Looks great an appetizing and thatz a bowl I would like to have to shed some weight !!!

Shobha said...

Nice pulao with all the healthy ingredients...

Shabitha Karthikeyan said...

Nice one Sarah..Lovely pics..

Swathi said...

brown rice pulao adipoli with fish and soya bean making them more proteinous.

Angie's Recipes said...

Looks so pretty, healthy and delectable as well!

Torviewtoronto said...

colourful flavourful combination looks fabulous

Babli said...

Very healthy, delicious and nutritious dish. Lovely combo and looks tempting.

Sharmilee! :) said...

Healthy and filling meal. Beautiful pics, luv all of them!

Rekha shoban said...

healthy pulao!!beautiful clicks!

Prathima Rao said...

Healthy & nutritious!!! We at home did experiment a lot too with the brown rice & like u said, it just does not taste the same as for the regular rice-curry combo :( But i loved ur version...Looks delish!! And the brown rice i find takes more water than the normal rice to cook..Cook over a steady temp/ heat & do not keep varying it..Also it takes longer to cook too..
Prathima Rao
Prats Rao

Pushpa said...

Brown rice by itself can be boring but adding some flavors to it can make it interesting,pulao looks delicious.

An Open Book said...

hmm i honestly dont think i would be able 2 get through to the brown rice segment any time now..love the basmati waaay too much for that. we have made it a point 2 eat rice only on weekends and so i tell myself a bit of indulgence is allowed:)

Plateful said...

I've never cooked brown rice but we often do matta. Anyways, this looks interesting, should give it a try.. phaps after Ramadan. Loved the shallow DOF and the styling of your shots, looks brilliant!!

Jay said...

save me some dear...
irresistable clicks..:P
Tasty Appetite

Sarah Naveen said...

@ Christi
hey thanks a ton gal!!! :)..
and btw you will get the soy beans in fresh produce section of most grocery stores. or check the organic isle :)...i think they are in season now here .... look for edamame beans , which is a kin of soy beans , shelled or not and cooked :)..

Malli said...

Brown rice is something we are trying to incorporate into our diet too.... this is an adipoli recipe that I would like to try!

Nisha said...

Lovely clicks

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Indie.Tea said...

This looks really, really delicious - gorgeously fresh and light and tasty and its balanced.
LOVE the photographs by the way.

anthony stemke said...

I love this recipe and already have some edamame in the freezer.

Thank You.

aipi said...

I got a curious n bought a whole boxful of brown rice the other day from the Whole Food's market but has been sitting in pantry ever since. Thanks for the reminder with this nice recipe.
US Masala

Rinku Naveen said...

Thats sounds and looks so healthy and good. A well balanced meal.

hemalata said...

Delicious and healthy pulao,looks so inviting and nice presentation.

hemalata said...

Delicious and healthy pulao,looks so inviting and nice presentation.

Lena Rashmin Raj said...

wowww.... a simple dish with elegant photography.. :) pic of soybean is amazing Sarah.... we alwayz buy brownrice.. in Pune also we found a shop wr we can get mallu grocery items + nenthrappazham :)

Shama Nagarajan said...

tempting recipe

Ganga Sreekanth said...

ithu kollamallo dear...adipoli ktto

Zareena said...

Hey Sarah, you are as dancer!!! great. So are you conducting any dance classes? A doc, chef,a dancer and what else dear. You rock in all the fields Sarah.
BTW the recipe looks absolutely healthy. Snaps are mind blowing.

Gayathri Ramdas Sreekanth said...

Ohh..Soya bean looks like this so..Have had soya chunks,soya sauce,soya milk. Good to see the source.Somehow this reminded me of kadumanga achar..! Just loveddd this presentation !!

Cooking Foodie said...

Your pics are gorgeous... have u tried submitting them to foodgawker?

Namitha said...

That's a comforting meal..Loved all the ingredient shots, ketto

delphcotecuisine said...

very yummy, thanks for sharing
Delphine

arthi said...

looks inviting..

Sarah Naveen said...

@ cooking foodie..i have never tried it ..thanks for letting me know...lemme try doing it :)

Sarah said...

ooh this looks lovely! btw, how different is brown rice from the normal boiled rice (red rice) that we have in Kerala?

khushi said...

lovely recipe...do visit the ongoing event and send us some beautiful recipes of yours :)
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