This Rice and Broccoli Pulao/Pilaf is not only good for health but also has a great flavor due to Broccoli and Indian spices! It is effortless to prepare and tastes divine with that bowl of yogurt.  

With a toddler who insists on eating “Plain Rice” many times, this Rice and Broccoli Pulao has become a great middle-ground between us! Broccoli adds the  much-needed fiber to Carbohydrate-rich rice. Cooked with minced Broccoli-ginger mix and light Indian spices makes this dish delicious.  

I started including Broccoli in our meals due to its health benefits. However, now we like its taste and I find ways to add it in dishes. An excellent way to use Broccoli in cooking is by preparing a minced Broccoli-Ginger mix over the weekend.

You can find a post on other meal-prep ingredients here. For more recipes using the minced Broccoli-ginger mix, please refer to the post: Four Recipes using Minced Broccoli-Ginger Mix.

What is the typical Rice to Water Ratio for cooking Basmati Rice?

These are my mom’s tips for Rice to Water ratio for cooking Basmati Rice and work great for me.

(a) For Pressure cooking, the ratio is 1 to 1 (1:1) for rice that is soaked for an hour.

(b) For Pressure cooking, the ratio is 1 to 1.25 (1:1.25) for rice that is just washed and not soaked.

(c) For cooking without the lid on, the ratio is 1 to 2 (1:2).  

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What are the Key Ingredients for Rice and Broccoli Pulao?

Servings

2

Ready In:

25 mins

Good For:

Lunch/Dinner

Diet:

Gluten-Free

  • 1 Cup (~ 200 g) Basmati Rice
  • 1 Cup Minced Broccoli Ginger Mix (~ 200 g Broccoli florets and 1 inch ginger)
  • 1 Green Chili (Optional, I use 1 small Serrano Pepper)
  • 2-3 teaspoon salt
  • 1 Cup Water for Soaking and 1 Cup for cooking
  • 2 tbsp Ghee/Plant-based oil
  • Spices
    • 2 Bayleaves
    • 2 cloves

How to make “Rice and Broccoli Pulao/Pilaf”? 

Step-by-Step Instructions

Step 1

Soak Rice in water for an hour. You may skip this step and just rinse with water a few times. If you haven’t soaked the rice, the water required for cooking is 1.25 cups.

Step 2

Put the Instant Pot in Saute Mode and add Ghee/Oil. 

Step 3

When “Hot,” cut the Chili into two halves and add. Add Bay leaves and cloves.

Step 4

Add broccoli-ginger mix and stir for a minute.

Step 5

Rinse the water from soaked rice, add to the pot and stir for a couple of minutes.

Step 6

Add water, salt and close the lid in sealed mode. 

Step 7

Set the Instant Pot to the “Rice” mode.

STOVETOP: For cooking with a pressure cooker on a stovetop, one whistle should work fine. 

Step 8

Once done, let the pressure release naturally. 

Step 9

Serve hot with yogurt, Hummus, Veggies, lentils, or chutney of your choice.

Watch Video: How to make “Rice and Broccoli Pulao/Pilaf”

What are the health benefits of Rice and Broccoli Pilaf?

Broccoli is rich in Vitamin C which helps build immunity and fight chronic inflammation. Also, it is a cruciferous vegetable (like cauliflower, cabbage, and Brussel sprouts). Research shows that these vegetables can prevent and fight cancer [1].

Rice is rich in Carbohydrate but low in fiber. Since carbohydrates provide energy to our body, they definitely must not be avoided completely. However, white rice looses the fiber in the refining process which may lead to a spike in blood sugar level. Therefore, eating brown rice or pairing white rice up with fiber-rich vegetables in a meal is a healthy way to keep blood sugar levels in check.

References: 

1. http://cancerpreventionresearch.aacrjournals.org/content/early/2018/05/15/1940-6207.CAPR-17-0423

 

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Rice and Broccoli Pilaf

This Rice and Broccoli Pulao/Pilaf is not only good for health, but also has a great flavor due to Broccoli and Indian spices! It is effortless to prepare and tastes divine with that bowl of yogurt.
Course Side Dish
Cuisine Indian
Prep Time 10 minutes
Cook Time 15 minutes
Servings 2
Calories 977kcal

Equipment

  • Pressure Cooker or Instant Pot

Ingredients

  • 1 cup Basmati Rice
  • 1 cup Broccoli minced
  • 1 inch ginger minced
  • 2-3 teaspoon salt per taste
  • 1 cup water for soaking and to be rinsed
  • 2 tbsp Ghee or plant-based oil
  • 1 green chili Optional, I use Serrano pepper

Spices

  • 2 Bayleaves
  • 2 cloves

Instructions

  • Soak Rice in water for an hour. You may skip this step and just rinse with water a few times. If you haven't soaked the rice, the water required for cooking is 1.25 cups.
  • Put the Instant Pot in Saute Mode and add Ghee/Oil. 
  • When "Hot," cut the Chili into two halves and add. Add Bay leaves and cloves.
  • Add broccoli-ginger mix and stir for a minute.
  • Rinse the water from soaked rice, add to the pot and stir for a couple of minutes.
  • Add water, salt and close the lid in sealed mode. 
  • Set the Instant Pot to the "Rice" mode.
    STOVETOP: For cooking with a pressure cooker on a stovetop, one whistle should work fine. 
  • Once done, let the pressure release naturally. 
  • Serve hot with yogurt, Hummus, Veggies, lentils, or chutney of your choice.

Nutrition

Calories: 977kcal | Carbohydrates: 156g | Protein: 16g | Fat: 32g | Saturated Fat: 19g | Cholesterol: 77mg | Sodium: 1220mg | Potassium: 500mg | Fiber: 5g | Sugar: 2g | Vitamin A: 567IU | Vitamin C: 81mg | Calcium: 95mg | Iron: 2mg