Friday, February 22, 2013

Bran Rice With Stir Fried Vegetables




 BRAN RICE is 'whole grain red rice' with the bran and germ intact. A product of Sanjeevanam Ayurvedic Food Products, my daughter bought it from one of the Sanjeevanam Ayurvedic restaurants at Bangalore. The rice is hard and tough and it takes longer to cook. According to the cooking instructions the Bran Rice had to be presoaked for at least four hours and then cooked in a pot with lots of water and then drained. The drained water could also be consumed. 
Though more and more people are switching over to Red Rice for health benefits  they are also wary of its anti nutrients which inhibit the digestion and absorption of the other valuable nutrients present in the rice. Studies have shown that soaking, fermenting and cooking any whole grain will counter the ill effects of the anti nutrients. 
I soaked the rice over night and cooked it in a pot of water the next day. The cooked and drained Bran Rice was soft and delicious with a nutty flavour. The cooked grains remained separate and  were not sticky. But my only concern was that it took too long - forty minutes - to get done. The next time I tried cooking one cup of soaked rice in a pressure cooker adding three cups of water, until four whistles. The cooked rice still remained separate and chewy and the excess water could be drained. 

My family enjoyed the drained Bran Rice with stir fried vegetables.

The colourful drained water was converted into 'Sukku Vallam' - by the addition of a pinch of dry ginger powder to wash down the meal.

Bran Rice - 1 cup 
Onion - 1 
Cabbage ( Chopped) - 1 cup 
Capsicum ( Chopped) - 1 cup 
Carrots ( chopped ) - 1 cup 
Beans ( chopped ) - 1/2 cup 
Green peas - 1/2 cup 
Tamarind - 1 small marble size 
Red chillies - 2
Garlic - 6 ( Crushed ) 
Black pepper ( Crushed ) - 1 tsp 
Salt - 1 tsp 
Sesame oil - 2 tbsps 

1. Wash and soak Bran Rice over night. 
2. Add three cups of water to the rice and cook in a pressure cooker until four whistles. 
3. Remove the rice when the pressure subsides and drain in a colander. 

4. Chop onion, cabbage, carrots and capsicum lengthwise. 
5. String and chop beans into small pieces. 

7. Soak tamarind and red chillies in very little warm water till soft. 
8. Grind into a smooth paste and keep aside. (Tamari Sauce can be used instead).
9. Heat sesame oil in a heavy bottomed pan. 
10. Add the crushed garlic and pepper and saute till it emanates a pleasant aroma. 
11. Add all the chopped vegetables and one pinch of salt and stir fry till al dente. 
12. Add the tamarind - chilly paste or Tamari sauce and the remaining salt and stir vigorously till dry. 
13. Decrease heat and add the cooked and drained Bran Rice and mix well and switch off flame.

Enjoy the chewy and nutty flavoured Bran Rice with the tangy and spicy stir fried vegetables.

1 Post your Comments:

Sangeetha Nambi said...

Real tasty and healthy rice...