Vegetable Pulao is a fragrant and colorful one-pot dish that brings together the freshness of vegetables with the subtle aroma of spices. It’s light, gluten-free, and packed with nutrients, making it a perfect meal for lunch or dinner. This pulao can be served with yogurt, raita, or pickles for a wholesome and satisfying meal that delights the palate with every bite.
Health Benefits:
- Rich in Antioxidants: Vegetables like carrots and peas provide antioxidants that support overall health.
- Low in Calories: Pulao is filling but light, making it a perfect dish for weight-conscious individuals.
- Improves Digestion: The fiber content in vegetables aids in digestion, while the spices can help with metabolic function.
Nutritional Highlights:
- High in Fiber: The combination of vegetables and basmati rice provides dietary fiber, aiding digestion.
- Rich in Vitamins and Minerals: Carrots, peas, and beans contribute essential vitamins like A and C, along with minerals like potassium.
- Low in Fat: Made with minimal oil or ghee, this is a healthy meal option.
- Gluten-Free: Naturally gluten-free and suitable for those with gluten sensitivity.
Nutritional Information (Per Serving):
- Calories: 230
- Protein: 5g
- Fat: 6g
- Carbohydrates: 38g
- Fiber: 4g
- Iron: 8% of daily value
Ingredients:
- Basmati Rice: 1 cup (soaked for 20 minutes and drained)
- Carrot: 1 medium, finely chopped
- Green Beans: 8-10, chopped
- Green Peas: ½ cup (fresh or frozen)
- Potato: 1 small, peeled and diced
- Onion: 1 medium, thinly sliced
- Green Chilies: 2, slit lengthwise
- Ginger-Garlic Paste: 1 tsp
- Bay Leaf: 1
- Cinnamon Stick: 1 small piece
- Cloves: 2
- Cardamom Pods: 2
- Cumin Seeds: 1 tsp
- Turmeric Powder: ¼ tsp
- Garam Masala: ½ tsp
- Water: 2 cups
- Oil or Ghee: 2 tbsp
- Salt: To taste
- Fresh Coriander Leaves: 2 tbsp, finely chopped (for garnish)
Recipe Instructions:
- Soak and Prep
Soak 1 cup of basmati rice in water for 20 minutes. Meanwhile, chop the vegetables: carrot, green beans, potato, and slit the green chilies lengthwise. Drain the rice after soaking and set aside.
2. Sautéing the Spices and Onions
Heat 2 tbsp of oil or ghee in a large heavy-bottomed pan over medium heat. Add cumin seeds and let them crackle. Then, add the bay leaf, cinnamon stick, cloves, and cardamom pods. Stir for a minute until the spices release their aroma. Add thinly sliced onions and sauté until they turn golden brown. Stir in the ginger-garlic paste and green chilies and cook for 1-2 minutes until fragrant.
3. Adding Vegetables and Spices
Add the chopped carrot, green beans, peas, and diced potato to the pan. Stir well, ensuring the vegetables are coated with the spices. Sprinkle in the turmeric powder and salt, stirring the mixture. Cook the vegetables for 3-4 minutes until slightly tender.
4. Cooking the Rice
Gently add the soaked and drained basmati rice to the pan, stirring carefully to combine it with the vegetables and spices. Pour in 2 cups of water and bring the mixture to a gentle boil. Once boiling, reduce the heat to low, cover the pan with a tight-fitting lid, and let the pulao simmer for 15 minutes or until the rice is cooked through and fluffy.
5. Finishing Touches and Serve
Once the rice is fully cooked, turn off the heat and let the pulao sit for 5 minutes. Fluff the rice gently with a fork. Garnish with fresh coriander leaves and serve hot with raita or pickle.
Tips and Tricks:
- To Enhance Flavor: Add a few drops of lemon juice at the end of cooking to brighten the flavors.
- Perfect Rice Texture: Make sure to soak the rice and cook it on low heat for fluffy, non-sticky grains.
- Add Saffron for Color: Soak a few strands of saffron in warm milk and add it during cooking for an aromatic, golden pulao.
