Low Fat Vegetable Pulao
Elevate your weeknight dinners with this wholesome and flavorful Low Fat Vegetable Pulao, a lighter twist on the classic Indian dish that's perfect for health-conscious food lovers. Made with aromatic basmati rice, a vibrant mix of fresh veggies like carrots, green peas, and cauliflower, and infused with fragrant whole spices like cinnamon, cardamom, and cloves, this recipe delivers bold flavors with minimal added fat thanks to just a teaspoon of olive oil. With a prep time of only 15 minutes and simple cooking techniques, this one-pot meal not only saves time but also makes cleanup a breeze. Garnished with fresh cilantro and a splash of lemon juice, it pairs beautifully with low-fat yogurt or a crisp salad, making it a nourishing and satisfying option for the whole family. Perfect for a healthy lifestyle, this easy-to-make vegetable pulao is a guilt-free way to enjoy traditional Indian flavors without compromising on taste!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 0.5 cup Carrots
- 0.5 cup Green peas
- 0.5 cup Green beans
- 0.5 cup Cauliflower florets
- 1 medium Onion
- 3 cloves Garlic
- 1 inch piece Ginger
- 1 small Green chili
- 1 small Cinnamon stick
- 3 pieces Cloves
- 2 pieces Cardamom pods
- 0.5 teaspoon Cumin seeds
- 0.25 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 teaspoon Olive oil
- 2 tablespoons Cilantro
- 1 teaspoon Lemon juice
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 20 minutes, then drain and set aside.
Finely chop the onion, garlic, ginger, and green chili. Dice the carrots, green beans, and cauliflower florets into small pieces.
Heat a large non-stick pan or pot over medium heat, and add the olive oil.
Add the cumin seeds, cinnamon stick, cloves, and cardamom pods. Sauté for about 30 seconds until aromatic.
Add the chopped onion and sauté until it becomes translucent, about 2-3 minutes.
Add the garlic, ginger, and green chili. Cook for another minute until fragrant.
Stir in the vegetables (carrots, green peas, green beans, cauliflower) and mix well. Cook for 2-3 minutes.
Add the turmeric powder and stir until the vegetables are coated evenly.
Add the drained rice and gently stir to combine with the vegetables and spices.
Pour in the 2 cups of water and add salt. Stir well and bring the mixture to a boil.
Once it starts boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 15-18 minutes, or until the rice is cooked and the water is fully absorbed.
Turn off the heat and let the pulao sit covered for 5 minutes to allow the flavors to meld.
Fluff the rice gently with a fork. Garnish with chopped cilantro and a squeeze of lemon juice before serving.
Serve warm with a side of low-fat yogurt or a refreshing salad.
Nutrition Facts
Calories |
613 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2560 mg | 111% | |
| Total Carbohydrate | 102.6 g | 37% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 18.7 g | ||
| Protein | 18.0 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 256 mg | 20% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1280 mg | 27% | |
*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.
