Make some healthy rice alternatives

T-Mag Wednesday 20/January/2021 19:42 PM
By: Oneza Tabish
Make some healthy rice alternatives

1 cup couscous
2 chicken breasts (without skin)- diced
1 onion- finely chopped
1 tbsp finely chopped garlic
1/2 cup finely chopped green bell peppers
1 tsp curry powder
salt and pepper to taste
1 cup hot chicken stock
3 tbsp olive oil
Pour hot chicken stock over couscous and keep aside.
In a pan, heat olive oil and add onion. Saute till soft.
Add garlic and saute till aromatic. Now add the chicken and bell peppers and stir fry on high flame for about 5 minutes.
Season with curry powder, salt and pepper and cook till the chicken is done.Add a little water so that the spices dont burn.
Add couscous and mix well for the flavours combine.
Serve hot , garnished with fresh coriander leaves.


1/2 cup bulgur, soaked and drained
1/4 cup red lentils, soaked and drained
1 and half cup vegetable stock
1 tbsp oil
1 onion, finely chopped
1 tomato, finely chopped
1 tbsp grated garlic
1 large potato- cubed
1 tsp chilli powder
1/2 tsp cumin powder
Salt and pepper as per taste
1 tbsp fresh lemon juice
Heat oil in a pot, add onions and saute till mushy. Add the garlic and saute till aromatic.
Add the tomatoes and cook till they soften.
Season with salt, pepper, chilli powder and cumin powder. Stir well till flavours combine.
Add the lentils with 1/2 cup stock and cook till lentils are half done.
Gradually stir in the bulgur and potatoes with remaining stock ,cover and cook for about 10 minutes.
Add in the lemon juice and continue to cook on low heat till pulao is done and potatoes are completely cooked.
Serve hot.

1 cup quinoa
2 cups mixed vegetables (carrots, beans and cauliflower)
1 bay leaf
2 black cardamoms
4 green cardamoms
1/2 inch cinnamon
2 cloves
1 medium onion ,thinly sliced
1 tbsp ginger garlic paste
2 green chilles ,slit into half
2 tbsp mint leaves
3 tbsp whisked yoghurt
1 and 1/2 tbsp Biryani masala
1 tsp garam masala
¼ tsp turmeric powder
½ tsp red chilli powder
2 tbsp ghee
2 cups water
Salt to taste
Add ghee to a pot and once it heats, add the dry spices. Let them crackle and add ginger-garlic paste and sauté for 30 seconds.
Then add sliced onions ,green chilli and saute for 2-3 minutes until they turn light brown.
Add the mixed vegetables,mint leaves and cook for a minute.
Season with biryani masala powder ,turmeric powder ,red chilli powder ,garam masala,salt and mix well.Saute for 2 minutes.
Gently stir in the yoghurt and cook for another 3 minutes.
Add the 2 cups of water and let this come to a roaring boil.Add the quinoa and mix well.
Reduce the flame to low and tightly cover the pot with a lid.
Cook on very low flame until all the water has evaporated and the vegetables are done.Stir occasionally.
Then switch off the flame and let it rest covered for at least 10 minutes.Fluff up the quinoa gently.
Serve hot with raita.