Vegetable Pulao is a delicious and nutritious one-pot rice dish loaded with a variety of vegetables and subtle spices. It is a versatile recipe that can be easily modified to suit different dietary needs. Rich in fiber, vitamins, and minerals, this wholesome dish is perfect for a quick lunch or dinner. With the right ingredients and cooking methods, Vegetable Pulao can be a healthy and balanced addition to your meal plan.
Health Benefits of Vegetable Pulao
Rich in Nutrients: The addition of various vegetables like carrots, peas, beans, and bell peppers makes this dish rich in essential vitamins, minerals, and antioxidants.
High Fiber Content: Using brown rice or basmati rice adds fiber to the dish, which aids digestion and helps in maintaining a healthy gut.
Low in Calories: When cooked with minimal oil and fresh vegetables, Vegetable Pulao can be a low-calorie meal option that keeps you feeling full longer.
Balanced Meal: The combination of rice, vegetables, and mild spices provides a balanced meal with the right proportion of carbohydrates, proteins, and healthy fats.
Ingredients
- 1 cup basmati rice or brown rice
- 1 medium onion, thinly sliced
- 1 medium tomato, chopped
- 1 cup mixed vegetables (carrots, peas, beans, bell peppers, etc.)
- 1 teaspoon cumin seeds
- 2 green cardamom pods
- 1-inch cinnamon stick
- 2 cloves
- 1 bay leaf
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- 1/2 teaspoon red chili powder (optional)
- 2 cups water or vegetable broth
- 2 tablespoons olive oil or ghee
- Salt to taste
- Fresh coriander leaves, chopped (for garnish)
Instructions
Rinse and Soak Rice: Rinse the basmati or brown rice thoroughly in water and soak it for 20-30 minutes. Drain the water and set it aside.
Prepare the Vegetables: Chop all the vegetables into small, uniform pieces. This ensures even cooking and enhances the presentation of the pulao.
Heat Oil and Spices: In a large pan or pot, heat the olive oil or ghee over medium heat. Add cumin seeds, cardamom pods, cinnamon stick, cloves, and bay leaf. Sauté for a few seconds until they release their aroma.
Sauté Onions and Tomatoes: Add the sliced onions and sauté until they turn golden brown. Add ginger-garlic paste and sauté for another minute. Add the chopped tomatoes and cook until they become soft and mushy.
Add Vegetables and Spices: Add the mixed vegetables, turmeric powder, garam masala, and red chili powder (if using). Mix well and cook for 3-4 minutes until the vegetables start to soften.
Add Rice and Water: Add the soaked and drained rice to the pan and stir gently to combine with the vegetables and spices. Pour in 2 cups of water or vegetable broth and add salt to taste.
Cook the Pulao: Cover the pan with a lid and let the rice cook on medium heat until the water is absorbed and the rice is cooked through. This should take about 15-20 minutes.
Fluff and Garnish: Once the rice is cooked, fluff it gently with a fork to separate the grains. Garnish with freshly chopped coriander leaves and serve hot.
Tips for a Healthier Vegetable Pulao
- Use Brown Rice: For added fiber and nutrients, opt for brown rice instead of white rice.
- Add Protein: Incorporate a source of protein like tofu, paneer, or chickpeas to make it a more balanced meal.
- Minimize Oil Usage: Use minimal amounts of healthy oils like olive oil or ghee to keep the calorie count low.
Conclusion
Vegetable Pulao is a delicious and nutritious dish that can be easily incorporated into a balanced diet. It is essential, however, to personalize your diet according to your individual health needs. Before trying any new recipe, please consult your dietician or contact Dietician Natasha Mohan, who can provide a detailed guide on incorporating healthier options like sugar free besan ladoo into your diet. This ensures that you maintain a well-rounded and nutritious meal plan tailored to your specific goals.
