Low Sodium Tawa Pulao
Elevate your mealtime with this vibrant and flavorful Low Sodium Tawa Pulao, a healthier twist on the classic Indian street food dish. Bursting with a medley of colorful vegetables like green bell pepper, peas, and carrots, this quick and easy recipe uses aromatic spices like cumin, turmeric, and garam masala to deliver bold flavors without the need for added salt. Perfectly cooked basmati rice is tossed in a fragrant, lightly spiced vegetable sauté, then finished with a zesty splash of lemon juice and a sprinkle of fresh cilantro. Ready in just 35 minutes, this one-pan wonder is ideal for a wholesome, low-sodium meal that doesn’t compromise on taste. Enjoy it on its own or pair it with a refreshing side salad or cooling yogurt for a complete, guilt-free feast!
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Recipe Information
Ingredients
- 2 cups Cooked basmati rice
- 2 tablespoons Unsalted butter or olive oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Garlic, finely minced
- 1 teaspoon Ginger, finely minced
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, finely chopped
- 1 medium Green bell pepper, diced
- 1 cup Green peas (fresh or frozen)
- 1 medium Carrot, finely chopped
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 0.5 teaspoon Garam masala
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro (fresh coriander), chopped
Instructions
Heat a large tawa (flat griddle) or skillet over medium heat and add the unsalted butter or olive oil.
Once hot, add the cumin seeds and let them sizzle for a few seconds until aromatic.
Add the minced garlic and ginger and sauté for 30 seconds, being careful not to burn them.
Add the chopped onion and cook until translucent, about 2-3 minutes.
Stir in the chopped tomatoes and cook until they soften and begin to break down, around 3-4 minutes.
Add the chopped green bell pepper, green peas, and carrot. Cook for 3-4 minutes, stirring occasionally, so the vegetables are tender but still slightly crisp.
Sprinkle in the turmeric powder, red chili powder, and garam masala. Stir well to coat the vegetables in the spices and sauté the mixture for a minute.
Add the cooked basmati rice to the skillet and gently mix everything together, ensuring the rice is evenly coated in the spiced vegetable mixture.
Drizzle the lemon juice over the rice and mix again to brighten the flavors.
Adjust seasoning, but avoid adding salt to keep it low sodium. The natural flavors of the vegetables and spices will provide ample flavor.
Garnish the Tawa Pulao with freshly chopped cilantro and serve hot. Pair with a side of yogurt or salad if desired.
Nutrition Facts
Calories |
854 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.5 g | 34% | |
| Saturated Fat | 15.0 g | 75% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 77 mg | 3% | |
| Total Carbohydrate | 136.6 g | 50% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 25.5 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 205 mg | 16% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1740 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.
