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.

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Image of Mataki Brown Rice Pulao Recipe
25 Mins
Prep:10 Mins
Cook:15 Mins

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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Know more about Mataki Brown Rice Pulao

A typical serving 1 bowl of Mataki Brown Rice Pulao (144 grams) contains approximately 250 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Mataki Brown Rice Pulao depends on the ingredients and preparation method. On average, one serving 1 bowl (144 grams) of Mataki Brown Rice Pulao contains approximately 7 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Mataki Brown Rice Pulao? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Mataki Brown Rice Pulao depends on the recipe and serving size. On average, 1 bowl of Mataki Brown Rice Pulao (about 144 grams) contains approximately 9 grams of protein. If you're customizing your Mataki Brown Rice Pulao, consider adding ingredients with higher protein content.

The amount of sugar in an Mataki Brown Rice Pulao varies depending on the recipe and serving size. On average, 1 bowl (about 144 grams) contains about 4 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Mataki Brown Rice Pulao depends on the serving size and the recipe used. On average, 1 bowl (about 144 grams) contains about 35 grams of carbohydrates.

Mataki Brown Rice Pulao contains approximately 6 grams of fiber in 1 bowl (about 144 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Mataki Brown Rice Pulao is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Mataki Brown Rice Pulao with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Mataki Brown Rice Pulao that’s perfect for any occasion!

Making a Mataki Brown Rice Pulao typically takes around 25 Mins.

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