Tomato Methi Pulao with Brown Rice
Tangy tomatoes and fragrant fenugreek leaves are stirred through fluffy brown rice with warming whole spices for a comforting pulao.
- Time
- 20 min
- Calories
- 207
- Carbs
- 37.7 g
- Fiber
- 4.1 g
- Sugars
- 1.8 g
Per serving, about 227 g.

Method
0 of 9 steps doneReady to cook?
Easy swaps
A Pulao That Starts with Fenugreek Leaves
Methi, or fenugreek leaves, are one of those greens that people either love at first bite or need a few tries to warm to. Their flavour is slightly bitter and a little like celery crossed with maple, and that bitterness is exactly what lifts a plain pot of rice. Cooking the leaves down with tomato and onion softens the edge without taking away the character. If you have only ever met methi in a dried form, the fresh bunch is worth seeking out at an Indian grocer or a good greengrocer. Pinch off the thin stems, wash the leaves well in several changes of water because grit tends to hide in the fronds, and chop them fine.
A word on the rice. Brown rice has a nuttier chew than white, and it holds its shape nicely in a pulao, but it wants more patience. The trick described in the recipe, boiling it until the grains are about 85 percent done before draining, means the rice finishes cooking gently in the pan with the masala rather than turning mushy. Keep an eye on it while it sits on the slow flame at the end. You want separate grains, not a sticky clump.
Leftovers are a real bonus here. Cool the pulao quickly, spread it on a tray if you can, and keep it in a sealed container in the fridge for up to a day or two. Reheat it with a spoonful of water and a covering lid so the grains steam back to life. It also makes a good lunch packed cold with cucumber and a squeeze of lemon, which is a nice way to eat it if you are watching how your meal sits through the afternoon.
For serving, the classic partner is plain thick curds or a cucumber raita, and the cool, tangy yogurt balances the chilli and the tomato well. If you want something to start the meal, a crisp bowl of Fresh Kachumber with Cucumber and Tomato brings crunch and freshness alongside. For a fuller spread, a few Golden Griddle Masala Vada make a satisfying side, though they are a treat rather than an everyday pairing. Afterwards, a cup of Warming Spiced Milk Tea rounds things off nicely in the way my family always did after a big lunch.
I like to keep a small jar of garlic tomato chutney in the fridge for days when the pulao is the only thing on the table. Spoon a little on top and it becomes a meal that tastes like it took much longer than it did.
Originally from Tarla DalalMethod rewritten by Diabic.Updated 9 Nov 2026
General information, not medical advice. Your needs may differ, so check with your care team.
More dinner recipes up to 30 g carbs

Cranberry turkey tortilla pinwheels
- Time
- 15 min
- Calories
- 90
- Carbs
- 11.8 g
- Sugars
- 2.7 g

Cauliflower Crust Pizza with Spiced Mince and Tzatziki
- Time
- 60 min
- Calories
- 296
- Carbs
- 26.3 g
- Sugars
- 14.5 g

Fragrant Chickpea and Apricot Tagine
- Time
- 20 min
- Calories
- 215
- Carbs
- 27.7 g
- Sugars
- 17.8 g
100 recipes with the carbs already counted.
Breakfast, lunch, dinner and snacks for people with diabetes. Every recipe shows carbs, fiber and calories per serving, in one free PDF.
Reviewed by Dr. Rezwana Rumpa. Plus our Sunday email, leave any time.


