Coconut Brown Rice Pilau Recipe: A Healthy Twist on a Kenyan Classic

Coconut rice pilau is a flavourful, fragrant Kenyan dish enjoyed during family gatherings and special occasions, especially around the December holidays. Adding a healthy twist with brown rice and fresh vegetables, this coconut-infused pilau offers a delightful taste with the benefit of whole grains and reduced fat.

Ingredients

1 cup brown rice

250g beef, cubed

1/2 cup low-fat coconut milk

1 1/2 cups water

1 medium onion, thinly sliced

1 clove garlic, minced

1 tablespoon pilau masala (a mix of cardamom, cinnamon, cloves, and cumin)

1 carrot, diced

1 bell pepper, diced

Salt to taste

1 tablespoon oil

Fresh coriander, chopped


Step by step instructions

1.Prep your ingredients
Wash the brown rice thoroughly in cold water and set it aside. Dice your carrot and bell pepper, slice the onion thinly, and mince the garlic. Using fresh ingredients will enhance the dish’s flavour and provide a nutritional boost.

2.Sauté the aromatics
In a medium pot, heat the oil over medium heat. Add the cubed beef and brown it on all sides for about 5-7 minutes. 5Season with a pinch of salt and cook until the meat is tender. Add the sliced onion and cook until golden brown. Next, add the minced garlic and pilau masala, stirring until the spices release a rich, fragrant aroma. This step is essential to bring out the flavours of the masala.

3. Add the rice, meat and vegetables
Add the washed brown rice and the cooked meat to the pot, stirring it well with the spices. Add in the diced carrot and bell pepper for colour and texture. Brown rice adds more fiber and nutrients compared to white rice, making this dish heartier and healthier.

4.Add coconut milk and water
Pour in the coconut milk and water, stirring to combine all ingredients. Adding coconut milk gives the pilau a creamy texture and subtle sweetness, enhancing the meal’s festive feel. Season with salt to taste.

5.Cook the pilau
Cover the pot, bring it to a boil, then reduce the heat to low and let it simmer for 35-40 minutes, or until the brown rice is cooked and tender. Brown rice takes longer to cook, but the wait is worth it for its nutty flavour and health benefits.

6.Garnish and serve
Once the pilau is ready, fluff it with a fork and garnish with freshly chopped coriander. The vibrant colours and the aroma make this dish a feast for the senses. Serve warm with kachumbari or a side of steamed vegetables.

Nutritional benefits
This coconut rice pilau is rich in fiber from brown rice, healthy fats from coconut milk, and a variety of vitamins from the vegetables. It’s perfect for health-conscious families looking to enjoy traditional flavours with a nutritious twist during the holidays.