Nutrient-Packed Brown Rice Veggie Bowl

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Even though brown rice is wholesome, it is still a grain, and, takes a great amount of time to digest. Therefore, this recipe is not really a healing recipe, but more of a comfort food. It is still much more healthier than the traditional Indian khichadi, which is made using ghee, lentils, white rice and spices.



• ¾ cup soaked brown rice
• 6 cups water
• 1 cup finely chopped green beans
• 1 cup grated carrot
• 1 cup grated bottle guard
• 1 teaspoon turmeric powder
• 1 cup finely chopped spinach
• 2 small green chillies, finely crushed
• 1 cup chopped tomato
• ½ cup coconut kernel, sliced and then blended in a blender
• 2 teaspoons rock salt
• ½ cup chopped coriander

With Green Chutney link


Soak brown rice in water for about 3 hours.


1. In a pot, place the brown rice along with 6 cups of water. Let it cook on a low flame till it turns soft (about 45 minutes). Keep stirring in between.
2. Add the beans, carrots, bottle guard and turmeric and cook for another 15 minutes. Add more water if required.
3. Add the spinach and green chillies. Stir well and cook for another 5 minutes.
4. Turn off the stove. Add the tomatoes, coconut and salt. Keep the pot covered for 5 minutes.
5. Top with coriander and serve with green chutney.


  1. Fiber-Rich: Brown rice and vegetables are high in fiber, promoting digestive health and keeping you feeling full and satisfied.
  2. Antioxidant Power: Spinach, carrots, and tomatoes are loaded with antioxidants that help fight inflammation and protect against chronic diseases.
  3. Immune Support: The combination of vegetables provides a variety of vitamins and minerals essential for a healthy immune system.
  4. Heart Health: Brown rice contains heart-healthy nutrients like magnesium and fiber, which may help lower cholesterol levels and reduce the risk of heart disease.
  5. Low-Calorie: This dish is relatively low in calories, making it a great option for those watching their calorie intake.
  6. Hydration: Vegetables like bottle gourd and tomatoes have high water content, helping to keep you hydrated.
  7. Blood Sugar Control: Brown rice has a lower glycemic index compared to white rice, making it a suitable option for individuals managing blood sugar levels.
  8. Weight Management: With its combination of fiber-rich ingredients and moderate calorie content, this dish can support weight management goals.
  9. Nutrient-Dense: Packed with a variety of vegetables, this bowl provides a wide range of essential nutrients necessary for overall health and well-being.
  10. Versatility: You can customize this recipe by adding your favorite vegetables or protein sources to suit your taste preferences and dietary needs.

Nutritional Value (Per Serving):

  • Calories: 250
  • Total Fat: 6g
    • Saturated Fat: 4g
    • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 600mg
  • Total Carbohydrates: 45g
    • Dietary Fiber: 8g
    • Sugars: 6g
  • Protein: 5g

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