Brown Rice with French Beans and Fenugreek
- Total Time: 40 minutes
- Yield: 2 servings 1x
Description
A nutritious and flavorful dish combining brown rice, French beans, and fenugreek leaves, offering a high-protein, low-calorie meal option.
Ingredients
- 1 cup (240 ml) brown rice
- 2 cups (480 ml) French beans, chopped
- 1 cup (240 ml) fenugreek leaves, chopped
- 1 cup (240 ml) moong dal
- 1 garlic clove, chopped
- 1 onion, chopped
- 1 green chilli, chopped
- 2-3 curry leaves
- 1 tsp cumin seeds
- 2 tbsp (30 ml) oil
- 1/4 tsp asafetida
- 1 tbsp (15 ml) ginger garlic paste
- Salt to taste
Instructions
- Rinse the brown rice and moong dal separately under cold water. Cook the brown rice in a pot with 2 cups of water until tender, about 20 minutes. Drain and set aside.
- In another pot, cook the moong dal with 2 cups of water until soft, about 15-20 minutes. Drain and set aside.
- Heat oil in a large pan over medium heat. Add cumin seeds and asafetida, and sauté for about 30 seconds until aromatic.
- Add the chopped garlic, curry leaves, onion, and green chilli. Sauté for 5-7 minutes until the onion is soft and translucent.
- Stir in the ginger garlic paste and cook for another 2 minutes.
- Add the chopped French beans and fenugreek leaves to the pan. Cook for 5-7 minutes until the vegetables are tender.
- Mix in the cooked brown rice and moong dal. Season with salt to taste and stir well to combine all ingredients.
- Cook for an additional 5 minutes, stirring occasionally, until everything is heated through. Serve hot.
Notes
- For a spicier dish, add more green chillies.
- This dish can be stored in an airtight container in the refrigerator for up to 3 days.
- Reheat thoroughly before serving.
- You can substitute spinach for fenugreek leaves if unavailable.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Indian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 3
- Sodium: 300
- Fat: 8
- Carbohydrates: 60
- Fiber: 10
- Protein: 12
- Cholesterol: 0
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Frequently Asked Questions
What is asafetida and what does it do in this recipe?
Asafetida (also called hing) is a pungent dried resin used in Indian cooking. The recipe uses just 1/4 tsp, bloomed in the hot oil with the cumin seeds for about 30 seconds before the other aromatics are added. In small quantities it gives a savory, onion-garlic depth and is also used in recipes with legumes to make them easier to digest.
Can I substitute something for fenugreek leaves if I can’t find them?
Yes — the notes explicitly say spinach can be substituted for fenugreek leaves if unavailable. Spinach is milder and less bitter than fenugreek, but it works structurally in the same way and cooks to a similar soft texture in the 5–7 minute vegetable cook step.
What is moong dal and why is it cooked separately from the brown rice?
Moong dal is split mung bean lentil, a protein-rich legume common in Indian cooking. The recipe cooks it separately (1 cup moong dal in 2 cups water for 15–20 minutes) rather than with the brown rice because the two have different cook times and textures — cooking them together would result in one being under- or overcooked. 
