Brown rice is rich in fiber and selenium. It lowers our cholesterol too. Brown rice has a chewy texture and blends well with veggies and beans. In this recipe, I have used black beans with carrots and green beans for their vibrant colors. The pilaf not only looks good but tastes awesome too.
Ingredients
- Brown rice – 1 ½ cups (wash and soak the rice for 2 hours. Drain it and add 2 ¼ cups of water and cook. The ratio of rice to water is 1:1 ½)
- Onion – 1 finely chopped
- Garlic – 3 cloves (minced)
- Ginger – 1 teaspoon (minced)
- Carrots – 2 (chopped)
- Green beans – ½ cup (chopped)
- Black beans – 1 can (rinsed thoroughly)
- Dried oregano- 1 tsp.
- Chili flakes – 1 tsp
- Salt to taste
Directions
1. Cook the rice and set it aside.
2. Heat a pan and add 2 teaspoons of olive oil. Add onions, chilli flakes, ginger and garlic and cook until the raw smell goes away. Add carrots and sauté for 5 more minutes until they are tender. Stir in green beans and cook for 5 more minutes.
3. Add rinsed black beans and sauté for few more minutes. Stir in the oregano and salt. Add the cooked rice and toss it well until the veggies and beans are well blended with the rice.
4. Switch off the stove. Garnish with cilantro leaves and serve.
Tofu Fry
This tofu fry goes well with any kind of rice and noodles. It could be flavored with asian spices as needed, Tofu fry makes a wonderful accompaniment for the rice.
Ingredients
- Firm tofu – 1
- Corn meal – 3 tablespoons
- Tamari sauce – ¼ cup
- Garlic cloves – 4
- Spring onions – 1 bunch
- Red chili- 3
- Corn starch – 1 tablespoon
- Soy sauce – 2 tablespoons
- Salt to taste
Directions
1. Slice tofu in horizontal pieces.
2. Blend corn meal , tamarind sauce and garlic cloves in a blender. Marinate sliced tofu in mixture for about 15 minutes on a side. Bake on a cookie sheet at 350 degreesF for 5 minutes per side. Set aside.
Getting the sauce ready
1. Chop the onions. Heat a skillet and add a teaspoon of oil. Sizzle the red chilly and onions and fry them till they are cooked. Add salt.
2. Stir in the soy sauce and add the corn starch mixture. Once the sauce thickens, add the tofu slices and toss well.
Yummm…this tofu in the spicy gravy was a perfect accompaniment for the rice.
With tofu and black beans, this meal is protein rich and a nutritional treat!
veghealthyrecipe 