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[PROS]
- High in fiber from brown rice and eggplant, aiding digestion and promoting satiety.
- Provides complex carbohydrates for sustained energy release.
- Rich in antioxidants from eggplant and various spices, contributing to overall health.
[CONS]
- Contains nuts (peanuts and cashews), which are common allergens.
- The specific flavor profile with eggplant and spices might not appeal to all palates.
- Brown rice requires a longer cooking time compared to white rice.
[DIETITIAN REVIEW]
This Brinjal Brown Rice is an excellent choice for a balanced and nutritious meal, packed with fiber, essential minerals, and healthy fats from the nuts. The use of brown rice makes it a superior whole-grain option. A commendable dish for promoting gut health and sustained energy. Score: 9/10
| Ingredient | Qty |
|---|---|
| Brown Rice | 1/2 cup (uncooked) |
| Water | 1.5 cups (for cooking rice) |
| Brinjal (Eggplant) | 1 small (approx. 150g), diced |
| Cooking Oil | 1.5 tablespoons |
| Mustard Seeds | 1/2 teaspoon |
| Urad Dal (Split Black Lentils) | 1 teaspoon |
| Curry Leaves | 6-8 leaves |
| Onion | 1/4 medium, finely chopped |
| Ginger-Garlic Paste | 1 teaspoon |
| Turmeric Powder | 1/4 teaspoon |
| Red Chili Powder | 1/2 teaspoon (adjust to taste) |
| Sambar Powder (or Garam Masala) | 1.5 teaspoons |
| Salt | To taste |
| Roasted Peanuts | 1.5 tablespoons |
| Cashew Nuts | 1.5 tablespoons, halved |
| Fresh Coriander Leaves (Cilantro) | 2 tablespoons, chopped (for garnish) |
1. Rinse brown rice thoroughly and cook with 1.5 cups of water in a pot or rice cooker until tender and fluffy. Set aside.
2. Heat cooking oil in a large pan or kadai over medium heat. Add mustard seeds, and once they splutter, add urad dal and curry leaves. Sauté until the dal turns light golden.
3. Add chopped onion and sauté until translucent. Then, add ginger-garlic paste and cook for 1 minute until fragrant.
4. Add diced brinjal (eggplant) to the pan and cook, stirring occasionally, until it starts to soften (about 5-7 minutes). You may add a splash of water and cover the pan to help it cook faster.
5. Stir in turmeric powder, red chili powder, sambar powder (or garam masala), and salt. Cook for another 2-3 minutes, ensuring the spices are well combined with the brinjal.
6. Add the cooked brown rice, roasted peanuts, and cashew nuts to the pan. Mix gently until all ingredients are evenly combined and heated through.
7. Garnish with fresh chopped coriander leaves and serve hot.