Low Fat Vegetable Pulav
Elevate your weeknight dinner game with this flavorful and nutritious Low Fat Vegetable Pulav, a lighter twist on the classic Indian dish. Packed with vibrant vegetables like carrots, green peas, bell peppers, and green beans, this pulav pairs perfectly with fragrant basmati rice and aromatic spices like cumin, cardamom, cinnamon, and cloves. With minimal olive oil and the use of low-sodium vegetable broth, this recipe is ideal for health-conscious foodies looking to enjoy a delicious yet guilt-free meal. Ready in just 45 minutes, this one-pot wonder is perfect for busy schedules, offering a wholesome dish that’s as easy to cook as it is delightful to savor. Garnished with fresh cilantro and a hint of tangy lemon juice, serve this pulav as a standalone meal or with a cooling yogurt-based side for the ultimate comfort food experience.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 medium Carrot (chopped)
- 0.5 cup Green beans (chopped)
- 0.5 cup Green peas (fresh or frozen)
- 0.5 cup Bell pepper (any color, chopped)
- 1 medium Onion (sliced)
- 1 medium Tomato (chopped)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 1 small Green chilies (slit)
- 1 teaspoon Cumin seeds
- 1 leaf Bay leaf
- 1 inch Cinnamon stick
- 2 Cloves
- 2 Cardamom pods
- 0.5 teaspoon Turmeric powder
- 2 cups Low-sodium vegetable broth or water
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 1 teaspoon Lemon juice
- 1 teaspoon Olive oil or a non-stick cooking spray
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 15 minutes, then drain and set aside.
Heat 1 teaspoon of olive oil or spray a non-stick pan with cooking spray. Use medium heat.
Add the cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods, and sauté for 30 seconds until fragrant.
Add the sliced onions. Sauté until translucent.
Stir in the minced garlic, grated ginger, and slit green chilies. Cook for 1 minute.
Add the chopped carrots, green beans, green peas, and bell pepper. Sauté the vegetables for 3-4 minutes.
Mix in the chopped tomato, turmeric powder, and salt. Cook for 2 minutes until the tomatoes soften.
Add the soaked and drained basmati rice. Gently stir to combine with the vegetables and spices.
Pour in the low-sodium vegetable broth or water. Bring the mixture to a boil.
Reduce the heat to low, cover the pan with a lid, and let it simmer for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.
Turn off the heat and let the pulav sit for 5 minutes. Fluff it gently with a fork.
Garnish with freshly chopped cilantro and a squeeze of lemon juice before serving.
Nutrition Facts
Calories |
565 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1549 mg | 67% | |
| Total Carbohydrate | 109.6 g | 40% | |
| Dietary Fiber | 19.0 g | 68% | |
| Total Sugars | 24.3 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 250 mg | 19% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1800 mg | 38% | |
*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.
