One-Pot Meals With Rice: Cooking from Scratch Without the Hassle
We live in a world where packaged foods have become the norm. Grab-and-go meals, instant mixes, and takeout menus are the quick fixes we turn to when time is short. But here’s the truth: meals cooked from scratch don’t have to be complicated or time-consuming. In fact, with one-pot meals, you can get nourishing, wholesome food on the table in 30 minutes or less, without leaving a mountain of dishes behind.
As a doctor and food enthusiast, I’ve seen how deeply food choices affect our health. Cooking at home is one of the most powerful steps you can take for your gut and overall well-being. One-pot meals are not just convenient; they’re a practical way to reclaim control over your ingredients, reduce reliance on processed foods, and feed yourself (and your family) real, nourishing food.
Why One-Pot Meals Work
- Cooked from scratch: You know what’s going into your food. There are no hidden additives, sugars, or oils.
- Quick: Don’t believe the myth that you need to slave in the kitchen for hours to get food to the table. Many meals can be ready in 30 minutes, perfect for weeknights.
- Less messy: Many meals, like one-pot rice, noodle soup bowls, smoothie bowls, and Buddha bowls, need minimal prep and cleanup.
- Nutritious: You can pack in whole grains, proteins, and plenty of vegetables in a single dish.
- Gut-friendly: These meals emphasize fiber, plant diversity, and natural ingredients, all essentials for a healthy microbiome.
Tips to Build Your Own One-Pot Meal
You will need a pressure cooker (my favorite kitchen equipment) or Instapot. A normal pot will work as well, but you will need to monitor the water and cooking time. I add all the ingredients into the pot (some do better when sauteed) and then cook it for 2-3 whistles (depending on the type of grain I use). Leave it to rest for 5 minutes, till the pressure cooker is cool enough to open, and you have a complete meal in less than 30 minutes!
Think of the recipe as a simple formula: Grain+ protein+veggie+flavours+liquid
- Grains: Rice, quinoa, millet, barley
- Protein: Chicken, fish, tofu, beans, or lentils.
- Veggies: Use what’s in season, fresh or frozen.
- Flavor: Herbs, spices, aromatics (onion, garlic, ginger), healthy fats.
- Liquid: Stock, coconut milk, tomato puree, or just water with spices. The usual ratio is 2 parts of water to 1 part of rice.
- Here is my favorite hack- if you have leftover gravy from your favorite curry, dilute it and use it to cook the rice. I love doing this with leftover Thai curry, which is not enough to feed my family of 6. But turn it into Thai curry rice and you have a quick meal that can suffice for the entire family!
With this formula, the variations are endless. Just work your way around with your favorite combos. To get you started, here’s a roundup of tried-and-tested one-pot meals that I frequently use. Each is easy to customize, quick to make, and friendly for your gut.
Some of My Favorite One-Pot Meals
1. Mediterranean Chickpea Stew
A hearty, plant-based dish loaded with chickpeas, spinach, and tomatoes.
- Base: Brown rice/parboiled rice
- Veggies: Tomatoes, onions, spinach, olives
- Flavor: Olive oil, garlic, oregano, cumin, lemon juice
- Proteins: Chickpeas soaked overnight in water. Add chicken for extra protein.
- Liquid: Tomato puree diluted in water. I use equal parts of puree and water, but you can customize per your taste. The grain: liquid ratio is 1:2, ie, 1 cup of liquid for half a cup of raw rice.
How: Sauté garlic and onion, add spices, chickpeas, and chopped veggies. Pour in the diluted tomato puree. Drizzle an extra teaspoon of olive oil. Close the pressure cooker and cook on medium heat for 3-4 whistles. Allow the cooker to cool down naturally. Serve as is or with a side of fresh lettuce salad.
2. One-Pot Chicken and Vegetable Pilaf
Comfort food with balanced carbs and protein.
- Grains: Millets
- Protein: Chicken pieces (I prefer bone-in).Swap chicken with tofu or paneer for a vegetarian version.
- Veggies: Onions, carrots, beans, peas, bell peppers, sweetcorn
- Flavor: Whole spices (cumin, cinnamon, cardamon, black pepper, bay leaf), ginger-garlic paste, two tablespoons yogurt (optional)
How: Heat a tablespoon of oil in the pressure cooker and add the spices. Fry till they become aromatic. Then add the chicken and saute till it browns, add the veggies, and rice. Add water (twice the quantity of millets used), and season with salt and garam masala (optional). Add a teaspoon of ghee and close the pressure cooker. Cook for two whistles only, as millets generally cook quicker than rice. As soon as the pressure drops, open the lid and fluff up the pilaf (this is important, or you will end up with a hard mass of millet pilaf). Serve with yogurt and a pickle on the side.
3. One-Pot Seafood Thai Curry Rice
Creamy, fragrant, and exotic.
- Grain: Rice (ideally basmati or jasmine)
- Protein: Squids, shrimps, chicken
- Veggies: Broccoli, beans, mushrooms
- Liquid: Use leftover Thai curry (or any other Asian curry) diluted with water. The liquid needs to be twice the quantity of rice ie., 2 cups diluted curry with 1 cup of uncooked rice
- How: Add the rice and diluted Thai curry to the pressure cooker, along with the proteins and veggies. Drizzle some ghee on top, close the pressure cooker and cook on medium heat for three whistles. Your super quick, exotic one-pot rice meal is ready!
5. One-Pot Khichdi (Lentils and Rice)
Comforting, nourishing, and easy.
- Grains: Rice or millets
- Protein: Lentils. You can choose between split mung beans (moong dal), red entils (masoor dal), or split pigean peas (toor dal). I prefer to use the ratio of 1:1 for rice:lentils. ie., quarter cup each of rice and lentils
- Veggies: Tomatoes, onions, peas
- Flavor: Turmeric, cumin, garlic, green chillies
- How: Add a tablespoon of oil in the pressure cooker. Add the cumin seeds and allow them to splutter. Add slit green chillies and diced onion, and saute till the onion softens. Add chopped tomatoes, peas, washed rice and lentils, and mix. Add water that is twice in quantity to the rice and lentil mix eg., for half cup of rice and lentil mix, add one cup of water. Add salt to taste, half a teaspoon of turmeric and a teaspoon of ghee. Close the pressure cooker and cook on medium heat for three whistles. Serve the khichdi with a side of pickle and curds, with an extra dollop of ghee on top.
Cooking from scratch doesn’t have to mean elaborate, multi-dish meals. With one-pot recipes, you save time, cut down on dishes, and most importantly—feed yourself real, nourishing food. The more we move away from processed foods and embrace simple, scratch-cooked meals, the stronger our gut and overall health become.
Start with one of these recipes this week. You’ll be surprised at how effortless and satisfying real food can be.
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