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Veggie Loaded Pulao

Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 20 mins Total Time: 35 mins
Servings 2
Calories 375
Best Season Suitable throughout the year
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:
  • 1/2 cup basmati rice (soaked for 20-30 minutes)
  • 1 small onion (chopped)
  • 1/2 cup broccoli florets
  • 1/4 cup mushroom (sliced)
  • 1/4 cup capsicum (sliced)
  • 1/4 cup carrot (julienned or diced)
  • 1 small tomato (chopped)
  • 100 gm paneer or tofu
  • 2 tsp ghee or clarified butter
  • 1 tej patta (bay leaf)
  • 3 cloves
  • 1 inch cinnamon stick
  • 1/2 tsp jeera (cumin seeds)
  • 2 cardamom pods
  • 1 star anise
  • 1/2 tsp turmeric powder
  • 1 tsp red chilly powder
  • 1/2 tsp coriander powder
  • 1/2 tsp garam masala (optional)
  • salt (as per taste)
  • water
Method:
  1. 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. 
  2. 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.
  3. 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.
  4. 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.

Keywords: Heart and diabetes friendly, High fibre, High protein, Indian recipe
Read it online: https://dietyumm.com/recipe/veggie-loaded-pulao/