Your favorite comfort food just got healthier. Swapping white rice with brown in this tahiri, makes it more nutritious as well as filling.
A plate of tahiri with your favorite achaar. Isn’t that just irresistible? But is one plate enough? It is if you swap white rice with brown rice. Why is it so? Read below.
White Rice vs Brown Rice
The difference between white rice and brown is the milling process. White rice is rice that is processed to remove its hull, bran and germ. Brown rice is the entire whole rice grain. It keeps the nutrient-packed bran and germ and only has the hull removed. As a result brown rice is richer in many nutrients including fiber, manganese, magnesium and selenuim.
Brown rice can help you:
- feel fuller faster, which can aid in weight management
- lower your cholesterol levels
- control your blood sugar levels, reducing your risk of diabetes
- reduce your risk of heart disease
- nourish your gut bacteria
Arsenic in Brown Rice
Arsenic is a toxic compound which could be harmful for health. Brown rice could contain concerning amounts of arsenic. However, for your health to be negatively affected by it, you will need to consume a very large quantity in a very frequent interval of time. But there are several ways to avoid or remove arsenic from rice:
- Use this parboiling method that I shared earlier: How to cook the perfect brown rice (if you are using this method check notes below the recipe)
- Washing and soaking the rice can reduce a large amount of arsenic from rice
- Buy aromatic varieties like basmati brown rice of jasmine brown rice
- Buy organic
- Choose rice grown in the Himalayan region, including North India, North Pakistan and Nepal
Ingredients at a glance
Brown Rice Tahiri (Turmeric Rice)
Ingredients
- 1 cup (200 grams) Basmati brown rice (or long grain brown rice / Naturreis-Langkorn)
- 1 medium onion
- 2 medium tomatoes
- 2 medium potatoes
- 2 Tbsp olive oil
- 2 tsp freshly grated turmeric (or 1 tsp turmeric powder)
- 1 tsp coriander powder
- ¼ tsp red chili powder (adjust to preferred spice level)
- 1 tsp salt
- 2 cups (500 ml) water
- a handful of fresh dill
Instructions
Preparation:
- Wash the rice by filling it with water and gently rubbing the rice grains between your hands. Drain all the water. Repeat at least 3 times, or until the water that comes out is not cloudy anymore. Once the rice is cleaned, let it soak until the rest of the preparation is done.
- Peel and thinly slice the onion. Finely dice the tomatoes. Cut each potato in 8 pieces. Finely chop the dill.
Instructions for Instant Pot (IP):
- Set your IP on saute mode (highest). Once hot add the sliced onion and saute for 3 minutes.
- Add the chopped tomatoes, turmeric, coriander powder, red chili powder and salt. Saute for 3-4 minutes until the tomatoes are mushy.
- Drain all the excess water from rice and add it to the instant pot. Add the potatoes, along with 2 cups (500 ml) of water. Mix everything well.
- Put the lid on, turn the valve to sealing position. Set to pressure cook on high for 25 minutes.
- After the set time is over, quick release the pressure by turning the valve to release position. Open the lid and add the chopped dill. Gently mix to incorporate. Leave to rest for at least 5 minutes before serving.
Instructions for Pressure Cooker:
- Put your pressure cooker on medium high heat and add the oil. Once the oil is hot, add the sliced onion and saute for 3 minutes.
- Add the chopped tomatoes, turmeric, coriander powder, red chili powder and salt. Saute for 3-4 minutes until the tomatoes are mushy.
- Drain all the excess water from rice and add it to the pressure cooker. Add the potatoes, along with 2 cups (500 ml) of water. Mix everything well.
- Seal the pressure cooker with a lid and turn the heat to medium low. Let it cook for 30 minutes.
- After 30 minutes are over, turn the heat off and leave it to rest for 5 minutes. Then release the pressure.
- Open the lid and add the chopped dill. Mix gently to incorporate. If the rice looks wet, leave it open (heat turned off) for a few minutes. Rice will absorb the excess liquid.
Instructions for Regular Pot:
- Take a big, wide pot and put it on medium high heat. Add the oilve oil. Once it's hot, add the sliced onion and saute for 3 minutes.
- Add the chopped tomatoes, turmeric, coriander powder, red chili powder and salt. Saute for 3-4 minutes until the tomatoes are mushy.
- Drain all the excess water from rice and add it to the pot. Add the potatoes, along with 2¼ cups (600 ml) of water. Mix everything well.
- Reduce the heat to low and put a lid on. Cook for 40-50 minutes (until the rice grain squishes when pressed between your fingers).
- After the rice is done, add the chopped dill and mix gently until it is well incorporated into the rice.
Notes
- If your rice looks too watery after the instructed time is over, leave it to rest (without lid) for a few minutes and the extra liquid will settle down.
- If you are par-boiling the rice (to remove arsenic), reduce the cooking time and water quantity to half.
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