You are here: Home> Indian Veg Recipes > North Indian Vegetarian Food > Zero Oil Rice / Biryani / Pulao > Brinjal Rice ( Zero Oil Recipe )

zero oil brinjal rice | healthy brown rich khichdi | pressure cooked no oil khichdi |

Viewed: 96710 times

Tarla Dalal

12 September, 2014

4.0/5 stars 100% LIKED IT Cookbook Login 5 REVIEWS ALL GOOD

Table of Content

About Brinjal Rice ( Zero Oil Recipe )

Ingredients

Methods

Nutrient values

zero oil brinjal rice | healthy brown rich khichdi | pressure cooked no oil khichdi |

Zero Oil Brinjal Rice, also known as healthy brown rice khichdi, is a wholesome, aromatic, and nutritious dish made entirely without oil. This pressure-cooked no-oil khichdi is ideal for those looking for a light yet flavorful meal that supports heart health, diabetes management, and weight loss. The combination of brown rice and brinjal (eggplant)gives this dish a unique flavor and texture, while the freshly ground spice powder adds an irresistible aroma. It’s a perfect example of how healthy eating doesn’t have to compromise on taste.

To begin, prepare the masala powder, which forms the heart of this dish. In a broad non-stick pan, dry roast 2 cloves (laung), a 50 mm (2”) cinnamon stick, 1 tsp coriander seeds, 1 tsp cumin seeds, 1 tsp caraway seeds (shahjeera), 2 tbsp sesame seeds (til), and ½ tsp fenugreek seeds (methi) along with 2 slit green chillies, 5 to 6 curry leaves, and ¼ tsp asafoetida (hing) for about a minute on a medium flame. This dry roasting process releases the natural oils of the spices, giving the khichdi a deep, complex flavor even without any added oil. Once roasted, let the mixture cool and grind it into a fine powder — this is your aromatic spice blend.

For the khichdi, combine 1½ cups sliced brinjals, 1¼ cups soaked and drained brown rice, ½ tsp mustard seeds, ½ tsp cumin seeds, 2 cardamoms (elaichi), a small piece of cinnamon (dalchini), 2 cloves, ½ tsp turmeric powder, ½ tsp chilli powder, salt to taste, and the prepared masala powder in a pressure cooker. Add 2½ cups of hot water, mix gently, and pressure cook for 3 whistles. Allow the steam to escape naturally before opening the lid. The result is a fragrant, soft, and mildly spiced khichdi that showcases the rich flavor of brinjal and roasted spices — all without a single drop of oil.

The beauty of this zero oil brinjal rice lies in its clever use of dry roasting and natural vegetable moisture to create a flavorful base. The brinjal (eggplant) cooks quickly and absorbs the spices beautifully, giving the dish a slightly smoky and earthy taste. Since the recipe avoids oil completely, it’s low in fat and cholesterol-free, making it excellent for heart health. The brown rice provides complex carbohydrates and fiber, which help in managing blood sugar levels and promoting weight loss by keeping you full longer.

Nutritionally, this khichdi is a powerhouse. Brinjal is rich in calcium and folic acid, both of which are essential for bone strength and cell regeneration. The addition of sesame seeds and methi contributes beneficial fats and antioxidants that improve metabolism and support healthy cholesterol levels. Combined with brown rice and spices, this dish becomes a diabetic-friendly, heart-healthy, and weight-management meal option. Moreover, since it’s pressure-cooked, it retains maximum nutrients while requiring minimal effort.

Tips for perfect Zero Oil Brinjal Rice: Always grind the masala fresh before preparing the dish to preserve its aroma. Avoid overcooking the brinjals — they cook quickly, so one whistle may be enough if you prefer a slightly firmer texture. Use hot water instead of cold when pressure cooking for even cooking. Garnish generously with fresh chopped coriander before serving for added freshness. This no-oil, high-fiber khichdi proves that healthy food can be flavorful, satisfying, and perfect for anyone seeking a balanced, low-fat meal that supports overall wellness.

Ingredients

For The Powder

2 clove (laung / lavang)

50 mm (2") piece cinnamon (dalchini)

1 tsp coriander (dhania) seeds

1 tsp cumin seeds (jeera)

1 tsp caraway seeds (shahjeera)

2 tbsp sesame seeds (til)

1/2 tsp fenugreek (methi) seeds

2 slit green chilli

5 to 6 curry leaves (kadi patta)

1/4 tsp asafoetida (hing)

for Zero Oil Brinjal Rice

1 1/2 cups sliced brinjals (baingan / eggplant)

1 1/4 cups brown rice , soaked for 10 minutes and drained

1/2 tsp mustard seeds ( rai / sarson)

1/2 tsp cumin seeds (jeera)

2 cardamom (elaichi)

1 stick cinnamon (dalchini)

2 clove (laung / lavang)

1/2 tsp turmeric powder (haldi)

1/2 tsp chilli powder

salt to taste

For The Garnish

2 tbsp chopped coriander (dhania)

Method

For the powder

Heat a broad non-stick pan, add all the ingredients and dry roast on a medium flame for 1 minute. Keep aside and allow it to cool completely.
Transfer the mixture to the mixer and blend it to a smooth powder. Keep aside.

How to proceed

Combine all the ingredients and the prepared powder alongwith 2½ cups of hot water in a pressure cooker and pressure cook for 3 whistles.
Allow the steam to escape before opening the lid.
Serve hot garnished with coriander.

Brinjal Rice ( Zero Oil Recipe ) recipe with step by step photos

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	236 cal
Protein	5.6 g
Carbohydrates	44.6 g
Fiber	5.3 g
Fat	3.8 g
Cholesterol	0 mg
Sodium	4 mg

Click here to view Calories for Brinjal Rice ( Zero Oil Recipe )

The Nutrient info is complete

Your Rating*

☆ ☆ ☆ ☆ ☆

Loves Food

June 21, 2021, 8:09 p.m.

Loved this recipe cooked with zero oil and having loads of brinjal.

shreya_the foodie

May 21, 2021, 8 p.m.

Nice dish. its like brinjal pulao..very flavoursome and filling!

Manali Gawad

Aug. 19, 2020, 1:57 p.m.

Somehow dint like it that much. Maybe because my rice became lumpy after it got cooked. Dint use the brown rice.

Tarla Dalal

Aug. 19, 2020, 1:57 p.m.

Dear Manali, you are right. The rice will probably turn lumpy if brown rice is not used, because of the proportion of water in this recipe is for brown rice. For white you will have to proportionately use less water.