Level up the way you eat rice!
Veggie Loaded Pulao
Description
This Veggie Loaded Pulao is a vibrant and nutritious one-pot dish that brings together the goodness of seasonal vegetables like broccoli, mushrooms, capsicum, carrots, and paneer/ cottage cheese, with aromatic whole spices. The pulao is lightly spiced, making it flavourful without being overpowering. The inclusion of protein-rich paneer/ cottage cheese, fibre-packed vegetables, and whole spices not only enhances the taste but also adds a variety of nutrients. This pulao can be served as a wholesome meal for lunch or dinner and pairs perfectly with a side of raita or salad.
Nutritional Benefits:
- Broccoli: A great source of fibre, vitamin C, and vitamin K. It is also rich in antioxidants that support immune health and detoxification.
- Mushrooms: Low in calories and fat, they provide B vitamins and selenium, which help with cellular protection.
- Capsicum (Bell peppers): High in vitamin A, vitamin C, and antioxidants. They also promote skin and eye health.
- Carrots: Rich in beta-carotene, vitamin A, and fibre, which support vision and digestion.
- Paneer: A rich source of protein and calcium, essential for muscle repair, growth, and bone health.
- Whole Spices (Cloves, Cinnamon, Cardamom, etc.): These spices not only add flavour but also have anti-inflammatory, antioxidant, and digestive benefits.
- Basmati Rice: Provides carbohydrates for energy and is light on the stomach. Soaking the rice helps reduce starch, making it easier to digest.
Ingredients:
Method:
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Sauté Spices and Vegetables:
- In the pan, add oil/ ghee. Add the whole spices: bay leaf, cloves, cinnamon, jeera, cardamom, and star anise. Sauté for about 30 seconds until fragrant.
- Add the sliced onions and sauté until translucent.
- Add the chopped tomatoes and cook until they become soft.
- Now add the broccoli, mushrooms, capsicum, and carrot. Cook for 3-4 minutes until the veggies start to soften.
- Now add the cubed paneer/ tofu and mix well.
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Add Rice and Spices:
- Add the drained rice to the pan with the veggies. Stir gently to coat the rice with the spices and oil.
- Add turmeric, red chili powder, garam masala, coriander powder and salt. Mix everything well.
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Cook the Pulao:
- Add 1 1/4 cups of water and stir. Bring it to a boil, then reduce the heat to low. Cover the pan and let the rice cook for about 12-15 minutes on low heat, until the rice is fluffy and the water is absorbed.
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Final Touch:
- Once the rice is cooked, gently fluff it with a fork.
- You may add chopped coriander to garnish the pulao.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 375kcal
- % Daily Value *
- Total Fat 15g24%
- Total Carbohydrate 45g15%
- Dietary Fiber 5g20%
- Protein 13g26%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Heart and diabetes friendly, High fibre, High protein, Indian recipe
