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Unpolished rice with vegetables – the perfect dish for fasting
Instructions
Rinse the unpolished rice (2 tablespoons, about 40 g) in several changes of water until it runs clear – this removes excess starch and dust. Cover the rice with cold water in a ratio of 1:5 (200 ml of water for 40 g of rice), as unpolished rice absorbs more liquid than ordinary rice. Add a pinch of salt and place over medium heat. Once it boils, reduce the heat to its lowest setting and cook for about 25 minutes under a lid – unpolished rice takes 1.5–2 times longer to cook than white rice, but retains more of its goodness.
While the rice cooks, prepare the vegetables: peel the pumpkin (50 g), remove the seeds and cut it into cubes about 1 cm in size – larger pieces will not cook through during the brief frying. Peel the carrot (1 pc, about 80 g) and cut it into cubes of the same size so everything cooks evenly. The orange of the pumpkin and carrot makes a lovely contrast with the green vegetables and gives the dish an appetising look.
Heat 50 ml of vegetable oil in a deep frying pan or wok over high heat until it gives off a light wisp of smoke – about 1–2 minutes. Add the carrot and pumpkin and fry over high heat for about 1 minute, stirring constantly – quick frying at a high temperature preserves the vitamins and gives the vegetables a light caramelisation. The vegetables should stay slightly crisp inside.
Add the green peas (2 tablespoons, about 30 g) and corn (2 tablespoons, about 30 g) – you can use fresh, frozen or tinned. Add frozen vegetables straight from the freezer – they will thaw quickly in the hot pan. Drain tinned ones first and rinse off the liquid. Stir and continue frying for another 1–2 minutes.
Rinse the broccoli (50 g) and separate it into small florets 2–3 cm in size – larger ones will take longer than the rest of the vegetables. Do not throw away the broccoli stalks: peel off the tough skin and cut them into rounds – they are just as tasty and healthy as the florets. Add the broccoli to the vegetables and stir gently with a spatula.
Salt the vegetable mixture to taste (about ½ tsp) and add the garlic (1 clove) crushed through a press. Add the garlic towards the end so that it does not burn and keeps its aroma. Stir and fry for another 30 seconds – in that time the garlic will lend its aroma to the oil and the vegetables.
Add the seasoning for pilaf (about ½ tsp) or your favourite spice mix: cumin, turmeric, paprika, dried basil. Spices release their flavour better when heated, so add them to the hot vegetables. The total cooking time for the vegetables should be no more than 10 minutes, otherwise they will become too soft and lose their vitamins and bright colour.
Check that the rice is done: it should be soft but keep a slight nutty taste and a little firmness – this is normal for unpolished rice. Drain off any remaining water through a sieve and add the rice to the vegetables in the pan. Stir gently with a spatula from the bottom up so the rice is evenly distributed among the vegetables and soaks up the fragrant oil.
If you like, add 30 g of butter for a more delicate, creamy taste – it will melt and coat every grain. For a lean version, leave the butter out. Stir, cover with a lid and let it simmer over the lowest heat for another 5 minutes – in that time all the flavours will come together and the rice will absorb the aroma of the vegetables and spices.
The healthy unpolished rice with vegetables is ready! Divide it between plates and garnish with fresh herbs (parsley, dill or spring onion). Serve it as a lean dish in its own right, a light lunch or a healthy side dish with fish, chicken or meat.
FAQ
Can I use ordinary white rice? +
Yes, the cooking time will drop to 15–18 minutes and you will need less water (a ratio of 1:2). Unpolished rice is healthier – it contains more fibre, B vitamins and trace elements, and it also has a richer, nutty flavour.
What can I use instead of broccoli? +
Cauliflower works (cooked in the same way), as do green beans (3–4 minutes of frying), asparagus (2–3 minutes) or spinach (add right at the end for 1 minute). Any vegetables that cook quickly and stay crisp.
How long does the finished dish keep? +
Up to 2 days in the refrigerator in a closed container. Reheat it in a pan with a little water (1–2 tablespoons) under a lid, or in the microwave for 2–3 minutes. On reheating the vegetables will become a little softer, but the flavour will keep.
Why did my rice turn out hard? +
Unpolished rice needs more time and water to cook. If it is still hard, add 50 ml of water, cover with a lid and cook for another 5–10 minutes. Next time, increase the cooking time or soak the rice for 30 minutes beforehand.
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