Low Sodium Tehri
Delight your taste buds with this flavorful and heart-healthy Low Sodium Tehri, a wholesome one-pot rice dish brimming with vibrant vegetables and aromatic spices. Perfect for those looking to reduce their sodium intake without compromising on taste, this delicious twist on the classic Tehri is seasoned with fragrant cumin, coriander, garam masala, and fresh herbs, creating a symphony of flavors. Packed with nutrient-rich ingredients like carrots, peas, potatoes, and cauliflower, this recipe offers a satisfying, plant-based meal that's ideal for weeknight dinners or meal prep. Serve this low-sodium delight with a squeeze of fresh lemon and a garnish of cilantro for a zesty finish. Ready in under an hour, this easy and nutritious dish is a fantastic choice for health-conscious food lovers.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 medium, diced Carrots
- 1 medium, diced Potatoes
- 1 cup Cauliflower florets
- 0.5 cup Green peas
- 1 medium, thinly sliced Onion
- 2 slit lengthwise Green chilies
- 1 teaspoon Ginger-garlic paste
- 2 tablespoons Plain yogurt (unsalted)
- 2 tablespoons Vegetable oil or ghee
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Garam masala
- 1 Bay leaf
- 1 inch Cinnamon stick
- 2 Cloves
- 4 Black peppercorns
- 2 cups Water
- 2 tablespoons, chopped Fresh cilantro leaves
- 4 for serving Lemon wedges
Instructions
Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.
Heat the vegetable oil or ghee in a large pan or pot over medium heat.
Add the cumin seeds, bay leaf, cinnamon stick, cloves, and black peppercorns. Sauté for 30 seconds until aromatic.
Add the sliced onion and green chilies. Sauté until the onion turns golden brown, about 5-7 minutes.
Stir in the ginger-garlic paste and cook for 1 minute until the raw smell disappears.
Add the diced carrots, potatoes, cauliflower florets, and green peas. Stir to combine and cook for about 5 minutes.
Add the turmeric powder, ground coriander, and garam masala, mixing well to coat the vegetables with the spices.
Lower the heat and stir in the yogurt, ensuring it does not curdle, and mix thoroughly with the vegetables.
Add the soaked and drained rice to the pan. Gently mix the rice with the vegetables and spices.
Pour in 2 cups of water and stir. Cover the pot with a lid and cook over low heat for 15-20 minutes, or until the rice is cooked and the water is fully absorbed.
Turn off the heat and let the Tehri sit, covered, for 5 minutes to allow the flavors to meld.
Garnish with fresh cilantro leaves before serving.
Serve hot with lemon wedges on the side.
Nutrition Facts
Calories |
962 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 169 mg | 7% | |
| Total Carbohydrate | 152.3 g | 55% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 22.4 g | ||
| Protein | 25.0 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 374 mg | 29% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 2658 mg | 57% | |
*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.
