>Brown Rice Drumstick Pulao

Brown Rice Drumstick Pulao

Prep Time: 1 hour
Cook Time: 30 minutes
Servings: 4 servings

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This wholesome drumstick (moringa pod) pulao made with brown basmati rice is a nourishing and filling meal. Drumsticks are traditionally valued for supporting overall vitality and seasonal balance.

This recipe can be prepared with minimal oil or completely oil-free.

Ingredients

Main Ingredients

  • 1 cup cooked brown basmati rice (cook with 1 bay leaf and keep aside)
  • 8 large drumsticks (moringa pods)
  • 2 onions, thinly chopped
  • 3 tomatoes, thinly sliced lengthwise
  • ½ tsp cumin seeds (jeera)
  • 5 tsp cold-pressed oil (optional – for oil-free version, dry sauté with splashes of water)
  • Salt – to taste

For Garnish

  • 10 curry leaves
  • 2 tbsp chopped coriander leaves

For the Coconut-Spice Paste

  • 150 g fresh coconut
  • ½ tsp cumin seeds
  • ½ tsp fennel seeds (saunf)
  • 4 garlic cloves
  • 8 cashews (soaked for 1 hour)
  • 5 cloves
  • 1-inch cinnamon stick
  • 5 green chillies (adjust to taste)

For a satvic version, omit cloves and cinnamon.

Method

Pre-Preparation

  1. Cut drumsticks into 3-inch pieces (retain ends).
  2. Boil them in lightly salted water (uncovered) until soft.
  3. Remove and extract the soft pulp from inside. Discard the fibrous outer skin. Keep pulp aside.
  4. Prepare a fine paste using all ingredients listed under “For the Coconut-Spice Paste” with minimal water.

Preparation

  1. Heat a kadai. Add oil (or dry heat for oil-free version).
  2. Add cumin seeds and allow them to crackle.
  3. Add chopped onions and sauté (or water sauté) until soft.
  4. Add tomatoes and cook until mushy.
  5. Add the prepared coconut-spice paste and cook until the raw aroma disappears (about 15–20 minutes on low heat).
  6. Add the extracted drumstick pulp and mix gently. Do not overcook.
  7. Turn off the heat and adjust salt.
  8. Once slightly cooled, gently mix this masala into the cooked brown rice.

Garnish with curry leaves and chopped coriander. Serve warm.

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Eating Guide

Food Group: Whole Grains & Vegetables

Brown rice provides fibre and sustained energy, while drumsticks (moringa pods) are rich in plant nutrients and traditional culinary benefits.

Goodlive Tip

For a lighter version, reduce coconut and cashews while retaining spices for flavour.

Disclaimer

The health journeys, blogs, videos, and all other content on Goodlive are for educational purposes only and are not to be considered medical advice, prescription, or a cure for diseases. Any changes in medication, food, or lifestyle should be made under the guidance of licensed health practitioners. The views expressed are personal, and Goodlive claims no responsibility for them.

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