Low Fat Veg Pulav
Discover the wholesome goodness of *Low Fat Veg Pulav*, a health-conscious twist on a classic Indian favorite brimming with vibrant flavors and aromatic spices. This recipe pairs fluffy basmati rice with a medley of fresh vegetables like carrots, green beans, and peas, all brought to life with the warmth of cumin, cinnamon, and cloves. With minimal oil and an optional splash of low-fat yogurt for added richness, this dish is both light and satisfying. Perfect for busy weeknights, it requires just 15 minutes of preparation and simmers to perfection in under 30 minutes. Serve this guilt-free, nutrient-rich delight as a standalone meal or alongside a crisp salad or cooling yogurt side for a nourishing, flavorful experience.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 1 medium Carrot (diced)
- 0.5 cup Green beans (chopped)
- 0.5 cup Green peas (fresh or frozen)
- 1 medium Onion (thinly sliced)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 1 Green chili (slit lengthwise, optional)
- 1 Bay leaf
- 1 inch Cinnamon stick
- 2 Cloves
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Salt
- 1 tablespoon Low-fat plain yogurt (optional, for added flavor)
- 2 tablespoons Coriander leaves (chopped, for garnish)
- 1 teaspoon Cooking oil (e.g., olive oil or avocado oil)
Instructions
Rinse the basmati rice under running water 2-3 times until the water runs clear. Soak the rice in water for 15-20 minutes, then drain and set aside.
Heat 1 teaspoon of oil in a heavy-bottomed pan or pressure cooker over medium heat.
Add the cumin seeds, bay leaf, cinnamon stick, and cloves, and sauté for 20-30 seconds until aromatic.
Add the sliced onion and sauté until it turns golden brown, about 4-5 minutes.
Add the minced garlic, grated ginger, and green chili (if using). Sauté for another minute.
Mix in the diced carrots, chopped green beans, and green peas. Sauté for 2-3 minutes.
Stir in the turmeric powder and salt, and mix well.
Add the drained rice to the pan and gently stir for 1-2 minutes to coat the rice with the spices and oil.
Pour in 2 cups of water and bring it to a boil. If using low-fat yogurt, mix it into the water before adding.
Once the water starts boiling, reduce the heat to low, cover with a lid, and let it cook for 15-20 minutes, or until the rice is tender and all the water is absorbed.
Turn off the heat and let the pulav rest for 5 minutes. Fluff the rice gently with a fork.
Garnish with chopped coriander leaves and serve warm with a side of low-fat yogurt or salad.
Nutrition Facts
Calories |
492 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1295 mg | 56% | |
| Total Carbohydrate | 94.2 g | 34% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 17.1 g | ||
| Protein | 16.6 g | 33% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 249 mg | 19% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1076 mg | 23% | |
*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.
