Heart-Healthy Tawa Pulao
Transform your mealtime with this vibrant and nourishing Heart-Healthy Tawa Pulao, a wholesome twist on the classic Indian street food! Packed with the goodness of fiber-rich brown rice, fresh vegetables like green peas, bell peppers, and carrots, and spiced with aromatic pav bhaji masala, this dish is a guilt-free indulgence perfect for a nutritious lunch or dinner. Cooked on a tawa or skillet with just a touch of heart-friendly olive oil, this one-pan recipe is quick and easy, coming together in just 25 minutes. A squeeze of fresh lemon and a sprinkle of coriander add the perfect finishing touch to this flavorful, nutrient-dense dish. Serve it as a standalone meal or pair it with a side of yogurt or salad for a complete, well-rounded plate. Whether you're focusing on healthy eating or simply craving something delicious, this Heart-Healthy Tawa Pulao is sure to satisfy both your taste buds and wellness goals!
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Recipe Information
Ingredients
- 2 cups Cooked brown rice
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Ginger-garlic paste
- 1 medium Onion, finely chopped
- 1 large Tomato, finely chopped
- 1 small Green bell pepper, diced
- 1 small Carrot, grated
- 1 cup Green peas (fresh or frozen)
- 1 teaspoon Pav bhaji masala
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder (optional)
- 0.5 teaspoon Salt
- 2 tablespoons Coriander leaves, finely chopped
- 0.5 unit Juice of lemon
Instructions
Start by cooking 1 cup of brown rice according to the package instructions until light and fluffy. This will yield about 2 cups of cooked brown rice. Set aside to cool slightly.
Heat 1 tablespoon of olive oil on a tawa (flat griddle) or a wide skillet over medium heat.
Add 1 teaspoon of cumin seeds and let them splutter for 30 seconds until fragrant.
Stir in 1 teaspoon of ginger-garlic paste and sauté for 1 minute to release its aroma.
Add 1 medium finely chopped onion and sauté until translucent, about 2-3 minutes.
Mix in 1 large finely chopped tomato and cook until soft and mushy, about 3-4 minutes.
Add 1 small diced green bell pepper, 1 small grated carrot, and 1 cup of green peas. Sauté the vegetables for 3-4 minutes until tender yet crisp.
Sprinkle 1 teaspoon of pav bhaji masala, 0.5 teaspoon of turmeric powder, 0.25 teaspoon of red chili powder (if using), and 0.5 teaspoon of salt. Mix well to combine the spices with the vegetables.
Add the cooked brown rice to the tawa and gently mix it with the vegetable and spice mixture, ensuring the rice is evenly coated.
Cook for another 2-3 minutes, stirring occasionally, until the pulao is heated through.
Turn off the heat and garnish with 2 tablespoons of finely chopped coriander leaves and the juice of half a lemon for a fresh, tangy flavor.
Serve warm and enjoy this heart-healthy tawa pulao as a main dish or a side.
Nutrition Facts
Calories |
875 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.5 g | 26% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2074 mg | 90% | |
| Total Carbohydrate | 153.5 g | 56% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 24.0 g | ||
| Protein | 24.0 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1749 mg | 37% | |
*The % Daily Value 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.
