Low Fat Tawa Pulao
Elevate your weeknight dinner with this vibrant and guilt-free Low Fat Tawa Pulao, a delightful twist on the classic street-style Indian dish. Packed with a rainbow of fresh vegetables like carrots, green beans, green peas, and red bell peppers, this recipe combines wholesome goodness with bold flavors. Flavored with aromatic spices like pav bhaji masala, cumin, and turmeric, the pulao is sautéed on a flat tawa for an earthy, charred profile that enhances every bite. Using minimal oil, this healthy rice dish is perfect for those seeking a lighter yet satisfying meal option. Quick to prepare in under 35 minutes, it’s ideal for busy weeknights, offering a scrumptious blend of spice and zest with a touch of lemon and fresh cilantro. Serve it hot as a standalone meal or pair it with yogurt or cucumber raita for a refreshing side. This low-fat tawa pulao is your ultimate go-to recipe for nutritious indulgence!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Cooked basmati rice
- 1 small Carrot (diced)
- 10 pieces Green beans (chopped)
- 0.5 cup Green peas (fresh or frozen)
- 0.5 cup Red bell pepper (diced)
- 1 medium Onion (finely chopped)
- 1 medium Tomato (finely chopped)
- 1 teaspoon Ginger paste
- 1 teaspoon Garlic paste
- 1 small Green chili (finely chopped)
- 1 teaspoon Oil (preferably olive or canola)
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1.5 teaspoons Pav bhaji masala
- 0.5 teaspoon Salt
- 2 tablespoons Cilantro (chopped)
- 1 teaspoon Lemon juice
Instructions
Heat a large flat tawa or skillet over medium heat and add 1 teaspoon of oil.
Once the oil is warm, add cumin seeds and let them crackle for about 30 seconds.
Add the finely chopped onion and sauté until they turn translucent.
Add the ginger paste, garlic paste, and chopped green chili, and sauté for another minute until aromatic.
Stir in the chopped tomato and cook until it turns soft and mushy, about 2-3 minutes.
Add turmeric powder, red chili powder, pav bhaji masala, and salt. Mix well to combine the spices with the vegetables.
Add all the diced and chopped vegetables (carrot, green beans, red bell pepper, and green peas). Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.
Lower the heat and add the cooked basmati rice. Gently fold the rice into the vegetable mixture, ensuring the spices coat the rice evenly.
Cook for 2-3 minutes, stirring gently to avoid breaking the rice grains.
Turn off the heat and sprinkle chopped cilantro and lemon juice over the pulao. Mix gently to combine.
Serve hot as a standalone dish or pair with a side of yogurt or cucumber raita.
Nutrition Facts
Calories |
666 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1610 mg | 70% | |
| Total Carbohydrate | 132.6 g | 48% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 22.5 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 197 mg | 15% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 1528 mg | 33% | |
*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.
