Mataki Brown Rice Pulao
This pulao offers a perfect blend of carbohydrates, proteins, and dietary fiber. Its low glycemic index makes it suitable for diabetics, while its high iron content benefits individuals with anemia.

1 bowl
For 2 people
Difficulty
Easy
Taste
Spicy
Health Benefits
Rich in Fiber: Brown rice aids digestion and promotes gut health.
Protein Powerhouse: Mataki provides essential amino acids, making this meal protein-rich.
Heart-Friendly: The dish is low in saturated fats and cholesterol.
Blood Sugar Control: Brown rice has a low glycemic index, ideal for diabetics.
Boosts Immunity: Turmeric and spices contain antioxidants and anti-inflammatory properties.
250 kcal
in 144g
Protein:
9g
Fats:
7g
Carbs:
35g
Cholesterol:
0mg
Sodium, Na:
300mg
Potassium, K:
350mg
Ingredients
2
half cup Brown rice
1 cup Sprouted mataki (moth beans)
1 tablespoon Oil
1 teaspoon Mustard seeds
1 teaspoon Cumin seeds
5 pieces Curry leaves
1 piece Onion
1 piece Tomato
1 teaspoon Red chili powder
1 teaspoon Coriander powder
1 teaspoon Goda masala or garam masala
half teaspoon Turmeric powder
1 & half cups Water
Salt as per taste
Tips
Use freshly sprouted mataki for the best flavor and nutrition.
Adjust the spices according to your heat tolerance.
Ensure the rice is soaked to shorten cooking time.
Add a teaspoon of ghee while serving for enhanced taste.
Directions
Wash and soak the brown rice in water for 20–30 minutes.
Drain the soaked rice and set aside.
Heat oil in a pressure cooker over medium heat.
Add mustard seeds, cumin seeds, and curry leaves. Allow them to splutter.
Add chopped onion and tomato. Sauté until the onion softens and the tomato turns mushy.
Stir in red chili powder, coriander powder, goda masala or garam masala, and turmeric powder. Sauté briefly until aromatic.
Add the sprouted mataki and sauté for 2–3 minutes.
Mix in the soaked and drained brown rice.
Add water and salt to the cooker. Stir well.
Close the lid and cook on medium flame for about 3 whistles.
Let the pressure release naturally.
Fluff the pulao gently with a fork and serve hot with raita or mint chutney.
Notes
Individuals with allergies to legumes should avoid mataki.
Those with kidney issues should consume in moderation due to potassium content.
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