Low Sodium Vegetable Pulao
Discover the vibrant flavors of this Low Sodium Vegetable Pulao, a wholesome rice dish packed with aromatic spices and nutrient-rich veggies. Perfect for those seeking a heart-healthy option, this recipe combines fragrant basmati rice with a medley of colorful vegetables like carrots, green beans, peas, and cauliflower, infused with cumin, cinnamon, and turmeric for a burst of warm, earthy flavors. With the addition of low-sodium vegetable broth and a splash of fresh lemon juice, this pulao delivers delicious taste without added salt. Ready in under 45 minutes, it's an ideal dish for busy weeknights, whether you serve it as a standalone vegetarian main or a stunning side. Light, flavorful, and easy to make, this one-pot recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 2 tablespoons Olive oil
- 1 teaspoon Cumin seeds
- 1 Bay leaf
- 1 Cinnamon stick
- 2 Cloves
- 2 Green cardamom
- 1 medium Red onion (sliced thin)
- 2 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 1 medium Carrot (diced small)
- 0.5 cup Green beans (chopped)
- 0.5 cup Green peas (fresh or frozen)
- 0.5 cup Cauliflower florets
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 0.5 cup Low-sodium vegetable broth
- 2 tablespoons Fresh cilantro (chopped)
- 1 tablespoon Fresh lemon juice
- 0.25 teaspoon Ground black pepper (optional)
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 the olive oil in a medium-sized pot or deep pan over medium heat.
Add the cumin seeds, bay leaf, cinnamon stick, cloves, and green cardamom. Sauté for 30 seconds until aromatic.
Add the sliced red onion and sauté for 3-4 minutes until golden brown.
Stir in the minced garlic and grated ginger. Cook for 1 minute until fragrant.
Add the diced carrot, chopped green beans, green peas, and cauliflower florets. Sauté for 4-5 minutes to lightly cook the vegetables.
Sprinkle the turmeric powder and ground coriander over the vegetables. Mix well.
Add the drained basmati rice to the pot. Stir gently to combine with the vegetables and spices.
Pour in the water and low-sodium vegetable broth. Stir, then bring the mixture to a boil.
Reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 12-15 minutes until the rice is cooked and water is absorbed.
Turn off the heat and let the pulao sit covered for 5 minutes to steam.
Gently fluff the rice with a fork. Stir in the fresh cilantro and lemon juice. Season with ground black pepper, if desired.
Serve warm as a light main course or a side dish. Enjoy your flavorful, low-sodium vegetable pulao!
Nutrition Facts
Calories |
754 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 208 mg | 9% | |
| Total Carbohydrate | 105.9 g | 39% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 18.4 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 298 mg | 23% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1406 mg | 30% | |
*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.
