Exotic and Nutritious Basmati Rice Recipes for a Healthy Lifestyle

Basmati rice is a long-grain, aromatic rice that is commonly used in Pakistani and Middle Eastern cuisines. It has a unique flavour and aroma that make it stand out from other types of rice.

Not only is basmati rice delicious, but it is also highly nutritious and can be a great addition to any healthy diet. In this article, we will explore some of the best basmati rice recipes for a healthy lifestyle.

Basmati Rice: Nutritional Profile

Basmati rice is not only tasty, but it is also highly nutritious. One cup of cooked basmati rice contains approximately 200 calories, 4 grams of protein, 45 grams of carbohydrates, and 0.5 grams of fat.

Basmati rice is also a good source of fibre, vitamins, and minerals. It is high in thiamine, niacin, and vitamin B6, which are important for energy production and brain function.

Additionally, basmati rice is a good source of iron, zinc, and magnesium, which are important for maintaining healthy bones and immune function.

Basmati Rice: Recipes

Basmati rice is a versatile ingredient that can be used in a variety of dishes, from salads to curries to pilafs. Here are some basmati rice recipes that are both delicious and nutritious.

Basmati Rice Biryani

Biryani is a traditional Pakistani dish that is full of flavour and spices. This biryani recipe uses basmati rice as the base and is loaded with vegetables and spices for a hearty and healthy meal.

Ingredients:

• 2 cups basmati rice
• 1 onion, chopped
• 1 tablespoon ginger paste
• 1 tablespoon garlic paste
• 2-3 green chillies, chopped
• 1 cup mixed vegetables (carrots, peas, beans, and potatoes)
• 1/2 cup plain yoghurt• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chilli powder
• 1/2 teaspoon cumin powder
• 1/2 teaspoon coriander powder
• 1/2 teaspoon garam masala powder
• Salt to taste
• 2 tablespoons vegetable oil
• 2 bay leaves
• 2-3 cloves
• 2-3 green cardamoms
• 1 cinnamon stick
• 1/4 teaspoon fennel seeds
• Fresh coriander leaves, chopped, for garnish

Instructions:

1. Rinse the basmati rice in cold water and soak it for 20-30 minutes. Drain the water and set the rice aside
2. In a large pot, heat the vegetable oil over medium heat. Add the bay leaves, cloves, green cardamoms, a cinnamon stick, star anise, and fennel seeds. Fry for 1-2 minutes or until fragrant.
3. Add the chopped onions and green chillies and fry until the onions are translucent.
4. Add the ginger and garlic paste and fry for 1-2 minutes.
5. Add the mixed vegetables and fry for 2-3 minutes.
6. Add the yoghurt, turmeric powder, red chilli powder, cumin powder, coriander powder, garam masala powder, and salt. Mix well.
7. Add the soaked basmati rice to the pot and mix gently to coat the rice with the spices and vegetables.
8. Add enough water to the pot to cover the rice by about 1 inch. Bring the water to a boil.
9. Reduce the heat to low and cover the pot with a tight-fitting lid. Cook for 20-25 minutes or until the rice is tender and the water has been absorbed.
10. Remove the pot from the heat and let it sit for 5-10 minutes before removing the lid.
11. Fluff the rice gently with a fork and garnish with freshly chopped coriander leaves.
12. Serve the basmati rice biryani hot with freshly made raita or chutney on the side.

Enjoy this aromatic and flavourful basmati rice biryani as a healthy and hearty meal.

Basmati Rice Pilaf

This classic rice dish is easy to make and can be customized with your favourite herbs and spices.

Start by cooking 1 cup of basmati rice according to the package instructions.
In a large saucepan, heat a tablespoon of olive oil over medium heat.
Add 1 chopped onion and cook for 5-7 minutes, or until it is translucent.
Add 1 clove of garlic and cook for another minute.
Add the cooked basmati rice to the saucepan and stir to combine.
Add 1 cup of chicken or vegetable broth, 1/2 teaspoon of salt, and season with herbs and spices.
Bring the mixture to a boil, then reduce the heat to low and cover the saucepan.
Simmer the pilaf for 15-20 minutes, or until the liquid has been absorbed and the rice is tender.

Basmati Rice and Black Bean

This bowl is a satisfying and flavourful way to enjoy basmati rice.

Start by cooking 1 cup of basmati rice according to the package instructions.
While the rice is cooking, heat a can of black beans in a small saucepan over medium heat.
Season the beans with herbs and spices.
Chop up some fresh vegetables, such as bell peppers, red onion, and avocado.
Assemble a burrito bowl by layering the cooked basmati rice, seasoned black beans, and chopped vegetables in a bowl.
Top with a dollop of sour cream or Greek yoghurt and some chopped cilantro.

Basmati Rice and Vegetable Stir-Fry

This dish is a healthy and easy way to get in your daily dose of vegetables.

Start by cooking 1 cup of basmati rice according to the package instructions.
While the rice is cooking, chop up fresh vegetables, such as bell peppers, broccoli, and carrots.
Heat a tablespoon of olive oil in a large skillet over medium heat.
Add the vegetables and stir-fry for 5-7 minutes, or until they are tender but still crisp.
Season with salt, pepper, and some herbs and spices.
Serve the stir-fry over the cooked basmati rice.

Basmati Rice and Lentil Salad

This salad is a great way to get your protein and fibre for the day.

Cook 1 cup of basmati rice and 1 cup of lentils according to the package instructions.
While the rice and lentils are cooking, chop up some fresh vegetables, such as cucumbers, tomatoes, and red onions.
In a large mixing bowl, combine the cooked basmati rice, lentils, and vegetables.
Make a dressing by whisking together olive oil, lemon juice, freshly chopped herbs, and ground spices.

This salad can be served warm or chilled.

Basmati Rice and Chicken Curry

This dish is a hearty and flavourful way to enjoy basmati rice.

Start by cooking 1 cup of basmati rice according to the package instructions.
While the rice is cooking, cut up 1 pound of boneless, skinless chicken breast into bite-sized pieces.
In a large saucepan, heat a tablespoon of olive oil over medium heat.
Add the chicken and cook for 5-7 minutes, or until it is browned on all sides.
Add 1 can of diced tomatoes, 1 cup of chicken broth, and curry powder.
Simmer the curry for 10-15 minutes, or until the chicken is cooked through and the sauce has thickened.
Serve the chicken curry over the cooked basmati rice.

Basmati Rice and Roasted Vegetables

This dish is a healthy and easy way to enjoy basmati rice and roasted vegetables.

Start by cooking 1 cup of basmati rice according to the package instructions.
While the rice is cooking, chop up some vegetables, such as sweet potatoes, Brussels sprouts, and red onion.
Toss the vegetables with olive oil, salt, and pepper.
Roast the vegetables in the oven at 400 degrees Fahrenheit for 20-25 minutes, or until they are tender and slightly caramelized.
Serve the roasted vegetables over the cooked basmati rice.

Enjoy these delicious and nutritious basmati rice recipes and discover the many possibilities for incorporating this versatile ingredient into your healthy lifestyle.

In conclusion, basmati rice is an excellent ingredient for healthy and delicious meals. It is packed with nutrients, fibre, and complex carbohydrates that can keep you feeling full and energized throughout the day.

The recipes listed above are just a few examples of the many ways that you can also use parboiled basmati rice in your cooking. So why not try out a few of these recipes and experience the exotic and nutritious flavours of basmati rice for yourself?

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