Brown Rice Channa Dal Pulao

Highlights

Low Glycemic Index and load: less than 55,so good for Diabetics, even good for weight watchers and hyperlepidemics.

 Special Tips

• High in fiber, and complex carbohydrates, negligible Cholesterol.
• Has many antioxidants such as beta carotene, vitamin E, Vitamin K and Bioflavinoids
• Makes a wholesome meal with low fat yogurt.

Ingredients: Serves:3                                                                                                       Nutritive Values

• Brown Rice-1 cup
• Channa dal-1/2 cup
• Carrots – ½ cup chopped
• Peas-¼ cup
• Tomato- 1 medium
• Onion- 1 medium
• Salt to taste
• Cumin seeds- ½ tsp
• Pepper corns- 5-6 nos.
• Curry leaves- a handful
• Oil – 2 tsp

 Method: 

1. Soak brown rice for 2 hours or as per instructions on the pack (some brown rice need not be soaked for a long period of time)
2. Soak channa dal for ½ an hour
3. In a pan heat oil, then add cumin seeds and pepper corn and stir till lightly brown.
4. Add curry leaves, then chopped onions, stir fry till golden, add peas and carrots, sauté them for two minutes.
5. Lastly add tomatoes and stir for 30seconds.
6. Mix dal and rice in this mixture and add salt to taste.
7. Serve with curd.

Nutritionist’s Special: High Fiber foods release sugars slowly in the body and therefore are a good meal choices for diabetics and obese.