Brown Rice Pulao with Fenugreek and Cinnamon


Rice is usually not recommended for diabetics as it causes a sharp rise in blood glucose levels. To counteract this effect, this brown rice pulao recipe has been made by using high fiber brown rice tossed with a variety of vegetables along with some diabetes-friendly ingredients to create a hearty rice delicacy. This main course uses brown rice which is high in fiber, magnesium and has a low glycemic index which prevents a spike in blood glucose levels.

1/8 : :  cup: :  brown rice: : 
1/8 : :  cup: :  mushrooms ( chopped): : 
1/3 : :  cup: :  fenugreek leaves ( finely chopped): : 
1/8 : :  cup: :  onions: : 
1/2 : :  teaspoons: :  ginger-garlic paste: : 
8 : :  cups: :  tomato ( finely chopped): : 
1/8 : :  cup: :  brinjal (diced): : 
1/2 : :  teaspoon: :  cinnamon powder: : 
1 : :  teaspoon: :  oil: : 
• Heat oil in a pressure cooker and add onions. • Sauté till the onions turn translucent and then add ginger garlic paste. Cook for a minute. • Add tomatoes, brinjal, sliced mushrooms, fenugreek leaves and cook on a medium flame for 1-2 minutes stirring occasionally. • Now add the brown rice, mix well and then add a cup of water. • Add salt, cinnamon powder and pressure cook for 4 whistles or till the rice is done. • Serve hot.

Brown Rice Pulao Nutrition:

1 serving of this recipe provides 142 Kcal, 4.4 grams protein, 25.7 grams of carbohydrate, and 2.5 grams of fat and 2.1 grams of fiber. It also provides 1.1 mg of iron and fair amount of vitamin A (423.8 mcg). It is an excellent source of magnesium and provides 20% of the daily value of this nutrient.






Researchers at the Medical College of Georgia found that a diet rich in brown rice protected against diabetes neuropathy, due to its high fiber content. Moreover, cinnamon and fenugreek, present in this recipe, naturally fight diabetes. Cinnamon also increases the gastric emptying time, thus preventing a sharp rise in postprandial blood sugar levels. Fenugreek, on the other hand, contains an alkaloid called trigonelline which helps in lowering the blood sugar levels.