This baby corn pulao recipe is a high fiber, low GI recipe which makes it heart-healthy in addition to being nutritious. Both baby corn and basmati rice (I’ve used the brown variety which is even better) are well known for their low GI (Glycemic Index which rates carbohydrates on how fast they increase blood sugar levels). Foods with low GI keeps you full for a longer time which is important when you’re diabetic, trying to lose weight or just want to be healthy and live longer!
Let’s look at some of the benefits of baby corn. It’s better than the regular corn in terms of its nutritional value. It is a low calorie, low carb, high fiber grain rich in minerals such as iron, phosphorous, copper and magnesium essential to maintain healthy bones, nerves, and muscles. It’s an excellent source of B vitamins with other vitamins such as A and C. It is also rich in antioxidants and a good source of folic acid which is essential for pregnant women.
Now for the recipe:
Ingredients (for 2 servings)
brown basmati rice – 1/2 cup
white basmati rice – 1/2 cup
water – 1 1/4 cup
baby corn – pack of 10
onion -1, thinly sliced
ginger paste – 1/2 Tsp
garlic paste – 1/2 Tsp
oil – 1 tbsp
For the spice mix –
dry red chilies – 2 or 3 (based on your spice level)
peppercorns – 1 tsp
cumin seeds – 1 tsp
coriander seeds – 1 tsp
peanuts – 1 tbsp
cinnamon – thin 1-inch strip
curry leaves, grated coconut and cashews for garnishing
- Dry roast the ingredients for spice mix, cool and powder them using a blender.
- trim the baby corn, cut lengthwise into 2, and then chop into 2-inch pieces.
- heat 2 tsps of the oil in a deep, heavy pan or wok and saute the onions and cashews until brown
- take out and keep the onions aside.
- heat the remaining oil and add the ginger and garlic paste. Saute for 2 minutes.
- add the baby corn, spice mix, salt and saute for 5 minutes.
- add the rice and water, mix well and cook covered until the rice is done.
- let it stand for 10 minutes and transfer to a serving bowl.
- garnish with browned onions and cashews, grated coconut and curry leaves.
I’ve used both brown and white basmati rice to balance between taste and nutrition. You can use just white basmati rice or the long grain rice which is still better than the regular white rice in terms of GI and nutrition.
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Have you tried any recipe with brown rice? What was your experience? Please share in the comments section.