Healthier Veg Pulao

Healthier Veg Pulao

Serves: 4

Calories per Serving:445; Carb- 89g; Fat- 6g; Fiber- 5g; Protein – 9g

Preparation time: 15 M Cooking time: 35M Total time: 45 M

Difficulty: Easy

Ingredients:

2 Cups Basmati Rice

4 Cups Mixed Vegetables (Carrot, beans, broccoli, cauliflower, peas, potato)

2 Tomato

1 Large Onion

1 Lemon

1.5 inch Ginger

4-5 Garlic Pods

2-3 Green Chillies

½ cup Coriander leaves (Cilantro)

7-8 Mint Leaves

1.5 tsp Salt

1 tbsp oil

1 tsp butter Clarified Butter (Ghee)

7 Cloves

5 Green Cardamom

2 inch Cinnamon

2 Star Anise

1 Bay leaf

5 Cups Water

Method:

1. Soak Basmati rice in water for 15 minutes
2. Chop vegetables, tomatoes and slice onion.
3. Grind Ginger, garlic and green chillies using a pestle and mortal or just make 2-3 pulses if using a mixie/ blender.
4. Heat Oil and Ghee in a pan with lid or pressure cooker, add in the cloves, cardamom, cinnamon, Anise, bay leaf and saute until nice aroma comes off.
5. Add in the onions and cook until it turns golden brown over medium high heat.
6. Add the ground ginger, garlic and green chillies, saute for 2 minutes.
7. Add the coriander, mint (either chopped or ground using pestle and mortar), saute for 2 minutes.
8. Add the chopped vegetables and tomatoes and cook for a minute.
9. Add water, lemon juice and rice. Bring it to a boil.
10. At this stage, check for the salt and spiciness and adjust for your taste
11. Once it starts boiling, put the lid on and cook for 7 minutes.
12. Turn to low heat, and cook for 15 minutes.
13. Serve hot with a side of yogurt raita if vegetarian [egg omelet if non vegetarian] to make it a complete protein dish as well.

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Stepwise pictures:

Notes:

1. If using pressure cooker, put the whistle on to prevent the heat from escaping the top.
2. If using pan, the lid should perfectly fit the pan, close the steam vent in the lid with little dough or thick cloth to prevent heat escape.
3. You can use frozen vegetables (already cut) to save time. Whatever it is, double the amount of vegetables for every cup of rice added [Excluding Onions and Tomatoes] .
4. When you check for salt and spiciness after adding water, it should be little more than how you want the dish to taste after it gets cooked.
5. Adding too much salt, will increase sodium levels, so be aware of that while adding.
6. Add more slit green chillies if you want it spicier.
7. If you have prehypertension or hypertension decrease the amount of salt added. Even if you find yourself healthy less salt is always good.

Micronutrient Values:

Try this recipe and let me know how it came out in the comment below. Thank you!