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Zucchini Rice
(Torai Pulao)*
• This is a great rice recipe that incorporates vegetables and whole grain.
• Brown rice provides more fiber than white rice, which helps to slow down
the absorption of sugar in the bloodstream; in addition, it is packed with B
vitamins.
Ingredients:
Serves 4
- 3 lb zucchini (torai), peeled, halved and sliced
- ½ lb brown rice, washed, soaked, drained
- 4oz fenugreek (methi) leaves, chopped
- 3 tablespoons olive oil
- 2 teaspoons cumin (jeera) seeds
- Small amount of asafoetida (hing), dissolved in some water
- Chillies, finely chopped, to taste
- Ginger (adrak), finely chopped, to taste
Directions:
1. Heat the olive oil in a non-stick pot; add the cumin and asafoetida. When
the cumin starts to pop, add the fenugreek leaves.
2. Continue to stir and roast for approximately 5 minutes. Then add the
zucchini and stir.
3. Add chilies and ginger, and then the rice, stirring gently.
4. Cover the pot and cook on low heat, stirring occasionally and gently.
5. Cook until the rice is fully cooked and the moisture is absorbed.
Variations:
You can add as many things as you can think of: grilled chicken, grilled shrimp, chopped tomatoes and mango pickles, etc.
*This recipe is an excerpt from 30-Day BootCamp: Your Ultimate Weight Loss Plan - Indian Edition.
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