Brown Rice Noodles
Noodles • India
How to Make Brown Rice Noodles (Traditional & Healthy Version)
Brown Rice Noodles are an innovative twist on traditional Indian noodles, blending the goodness of brown rice with the vibrant flavors of Indian spices and vegetables. While noodles are not native to India, over the years, Indian households have embraced them, especially in regions like West Bengal and Tamil Nadu where rice is a staple. Brown rice, known as 'bhura chawal' in Hindi, is celebrated for its nutritional value and earthy flavor, making these noodles a wholesome, guilt-free addition to your diet. This dish is light, easy to digest, and a perfect canvas for incorporating seasonal vegetables like carrots (gajar), capsicum (shimla mirch), and beans. It can be enjoyed as a main meal or as a festive snack during gatherings like Holi or Diwali. The use of brown rice noodles ensures a lower glycemic index, supporting a balanced diet for both adults and children. Its mild yet aromatic taste makes it suitable for family meals, and the addition of Indian spices gives it a signature regional flair. Brown Rice Noodles are not only delicious but also align well with the health-conscious Indian palate. They can be customized for weight loss, diabetic-friendly, and high-protein variations, making them a versatile choice for anyone tracking their calories. Perfect for those who enjoy experimenting with traditional Indian ingredients in modern recipes!
Ingredients(for 1 plate (approx. 200g cooked noodles))
- 150g Brown rice noodles (bhura chawal noodles)
- 1 medium Carrot (gajar, julienned)
- 1 small Capsicum (shimla mirch, sliced)
- 8-10 French beans (phali, thinly sliced)
- 1 small Onion (pyaz, thinly sliced)
- 1 inch Ginger (adrak, grated)
- 2 cloves Garlic (lehsun, minced)
- 1 tablespoon Oil (preferably mustard oil (sarson ka tel) or olive oil)
- to taste Salt (namak)
- 1/2 teaspoon Black pepper (kali mirch)
- 1 teaspoon Soy sauce (optional, for umami) - optional
- 1 Green chili (hari mirch, finely chopped) - optional
- 2 tablespoons Coriander leaves (dhaniya, chopped for garnish)
Instructions
- 1
Boil brown rice noodles as per package instructions until al dente. Drain and rinse with cold water to prevent sticking.
8 minutes
Add a few drops of oil while boiling to keep noodles separate.
- 2
Heat oil in a kadhai or non-stick pan. Add grated ginger and minced garlic; sauté until fragrant.
3 minutes
Use sarson ka tel for an authentic Indian aroma.
- 3
Add sliced onion and green chili (if using). Sauté till onions turn translucent.
4 minutes
Do not brown the onions, just soften them.
- 4
Add carrots, capsicum, and beans. Stir-fry on high flame for 4-5 minutes until vegetables are crisp-tender.
5 minutes
Keep veggies slightly crunchy for better nutrition and texture.
Why This Dish is Healthy
This dish is a healthy choice due to its high fiber content, low glycemic index, and the abundance of vegetables. Brown rice noodles provide sustained energy and are better for blood sugar control compared to regular noodles. The use of mustard oil adds beneficial omega-3 fatty acids. It’s suitable for those seeking weight management, diabetic-friendly meals, or simply a nutritious vegetarian option.
Brown Rice Noodles are rich in dietary fiber, vitamins B1, B3, and B6, and essential minerals like magnesium and manganese. The inclusion of fresh vegetables boosts the vitamin A, C, and iron content, supporting immunity and digestion. The recipe is low in saturated fat and offers complex carbohydrates, sustaining energy levels for longer. Using minimal oil and avoiding heavy sauces keeps this dish light and heart-friendly.
Pro Tips
- 💡Tip 1: Always rinse boiled noodles with cold water for perfect texture.
- 💡Tip 2: Use seasonal vegetables for maximum freshness and nutrition.
- 💡Tip 3: Garnish with dhaniya just before serving for vibrant flavor and aroma.
Storage & Serving
Store cooked noodles in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or pan with a splash of water to retain moisture. Do not freeze as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 310.0 kcal |
| Protein | 7.0 g |
| Carbohydrates | 60.0 g |
| Total Fat | 4.0 g |
| Fiber | 2.8 g |
| Sugars | 0.4 g |
| Sodium | 6.0 mg |
| Potassium | 85.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 0.0 IU |
| Vitamin C | 0.0 mg |
| Calcium | 7.0 mg |
| Iron | 0.6 mg |
| Magnesium | 33.0 mg |
| Zinc | 0.7 mg |
| Phosphorus | 82.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 1.5 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 8.0 µg |
