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Fiber Rich Vegetable Pulao

Yields1 ServingPrep Time10 minsCook Time20 minsTotal Time30 mins

This light, vegetable-rich pulao is full of fiber, vitamins, and minerals from the veggies, with moderate carbs and a bit of healthy fat, making it a wholesome, diet-friendly option.

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Ingredients
 30 g Basmati rice
 20 g Carrot Chopped
 20 g Beans Chopped
 20 g Fresh green peas
 20 g Cauliflower Chopped
 20 g Onion thinly sliced (Optional)
 25 g Tomato
 1 g Green chili
 2 g Ginger grated
 2 g Garlic minced (Optional)
 1 pinch Cumin seeds
 1 g Bay leaf
 1 g Cinnamon stick
 1 g Cardamom
 1 pinch Turmeric powder
 1 pinch Salt
 3 g Oil or Ghee
 80 ml Water
Directions
1

Prepare the Base:

  • Heat the oil in a small pan.
  • Add cumin seeds, bay leaf, cinnamon, and cardamom, and let them sizzle.
  • Add the sliced onion and saute until golden brown.
  • Add ginger, garlic, and green chili. Saute for another minute until the raw smell fades.
2

Cook the Vegetables:

  • Add the mixed vegetables and turmeric powder.
  • Saute for 2-3 minutes until the vegetables start to soften.
  • Add the chopped tomato and cook until it breaks down slightly.
3

Add Rice and Water:

  • Add the rice, salt, and water. Mix well and bring to a gentle simmer.
  • Cover and cook on low heat for about 10-12 minutes or until the rice and vegetables are tender and all the water is absorbed.
  • Fluff gently with a fork.
4

Serve: Garnish with fresh coriander leaves if desired. Serve on its own or with a light side of plain yogurt for a balanced meal.

Nutrition Facts

0 servings

Serving size

1 bowl

Amount per serving
Calories187
% Daily Value *
Total Fat 3g4%

Saturated Fat 2.2g12%
Sodium 23.2mg2%
Total Carbohydrate 30g11%

Dietary Fiber 5.6g20%
Protein 4g
Vitamin A 300mcg34%
Vitamin C 29mg33%
Calcium 51mg4%
Iron 1.8mg10%
Folate 45mcg12%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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