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Vegetable pulao

Preparation Time: 15 min
Cooking Time :50 min
Serves: 4

 
Ingredients  • 1 1/2 cups long grain white or brown rice
For the rice
1 cup uncooked rice (chawal)
1 clove (laung / lavang)
1 stick of cinnamon (dalchini)
1 bayleaf (tejpatta)
1 cardamom (elaichi)
salt to taste

For the vegetable gravy
1 1/2 cups mixed vegetable cubes
1/4 cup low fat paneer (cottage cheese) cubes
1/2 tsp cumin seeds (jeera)
3/4 cup finely chopped onions
2 tsp ginger-garlic (adrak-lehsun) paste
3 tsp chilli powder
2 tsp coriander (dhania) powder
1/4 tsp turmeric powder (haldi)
1/2 tsp garam masala
1 cup chopped tomatoes
1/2 cup low fat milk
1 tsp oil
salt to taste

Other ingredients
3 tbsp low fat curds (dahi)
2 tbsp chopped coriander (dhania)
a few saffron (kesar) strands
 
How To ?

For the rice

1.Clean and wash the rice.
2.In a large pan, add 3 cups of boiling water to the rice with clove, cinnamon, bay leaf, cardamom and salt.
3.Cover and simmer till the rice is nearly cooked. Drain and keep aside.

For the vegetable gravy

1.Heat the oil in a non-stick pan and add the cumin seeds.
2.When they crackle, add the onions and ginger-garlic paste and sauté till the onions turn golden brown.
3.Add the chilli powder, coriander powder, turmeric powder and garam masala with ½ cup of water and sauté for 2 to 3 minutes.
4.Add the chopped tomatoes and cook over a slow flame for 7 to 8 minutes.
5.Add the milk with ½ cup of water and continue to simmer for 5 to 7 minutes.
6.Add the boiled vegetables and paneer and mix well.
How to proceed

1.Combine the curds, coriander and saffron and mix well.
2.In a deep vessel, arrange the vegetable gravy on the base.
3.Top with the rice and spoon the curd mixture over the rice.
4.Cover with a tight lid and cook on a tava (griddle) over a slow flame for 25 to 30 minutes or bake in a pre-heated oven at 200ºC (400ºF) for 20 minutes.




 

Nutrient Values:
 
Amt Energy Protein Cho Fat Vit A Vit C Calcium Iron F. Acid Fibre
170 gm 238 kcal 8.4 gm 47.4 gm 1.7 gm 29.6 mg 29.6 180.8 mg 1.3 mg 25.2 mcg 1.4 gm
 

Eat protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.
 
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Health Sanctuary
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