Low Sodium Vegetable Pulav
Wholesome, flavorful, and heart-healthy, this Low Sodium Vegetable Pulav is your go-to recipe for a satisfying meal packed with vibrant veggies and fragrant spices. Perfect for those watching their sodium intake, this dish features fluffy basmati rice cooked with a medley of colorful vegetables like carrots, green beans, and peas, infused with the earthy aromas of cumin, bay leaf, cinnamon, and turmeric. A splash of lemon juice and a sprinkle of fresh cilantro add a zesty, herbal touch that brings all the flavors together. Quick and easy to prepare in just 40 minutes, this one-pot meal is an excellent option for a nutritious dinner or a tasty addition to a balanced meal. Enjoy this low-sodium, vegan-friendly recipe as a standalone dish or pair it with yogurt or a light salad for a wholesome feast.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 2 cups Water
- 1 medium, diced Carrot
- 0.5 cup, chopped Green beans
- 0.5 cup Green peas
- 1 medium, thinly sliced Onion
- 1 inch, grated Ginger
- 2 cloves, minced Garlic
- 1 chopped (adjust to taste) Green chili
- 1 teaspoon Cumin seeds
- 1 Bay leaf
- 2 Cloves
- 1 inch Cinnamon stick
- 0.25 teaspoon Turmeric powder
- 0.5 teaspoon Coriander powder
- 0.25 teaspoon (freshly ground) Black pepper
- 2 tablespoons, chopped Fresh cilantro (coriander leaves)
- 1 tablespoon Lemon juice
- 1.5 tablespoons Olive oil
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 olive oil in a large pan or pot over medium heat. Add cumin seeds, bay leaf, cloves, and cinnamon stick. Sauté for 30 seconds until fragrant.
Add sliced onions to the pan and cook until they turn golden brown, about 5-7 minutes.
Stir in the grated ginger, minced garlic, and chopped green chili. Sauté for another minute until aromatic.
Add the diced carrot, green beans, and green peas to the pan. Cook for 3-4 minutes until the vegetables start to soften.
Mix in turmeric powder, coriander powder, and freshly ground black pepper. Stir well to coat the vegetables with the spices.
Add the drained basmati rice to the pan and gently stir to combine with the vegetables and spices.
Pour in 2 cups of water and increase the heat to bring the mixture to a boil.
Reduce the heat to low, cover the pan with a tight-fitting lid, and simmer for 15 minutes, or until the rice is fully cooked and the water has been absorbed.
Turn off the heat and let the pulav sit, covered, for 5 minutes to allow the flavors to meld together.
Remove the bay leaf and cinnamon stick. Fluff the rice gently with a fork.
Garnish with chopped fresh cilantro and drizzle with lemon juice before serving.
Nutrition Facts
Calories |
662 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 174 mg | 8% | |
| Total Carbohydrate | 99.5 g | 36% | |
| Dietary Fiber | 15.1 g | 54% | |
| Total Sugars | 17.4 g | ||
| Protein | 17.0 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 1078 mg | 23% | |
*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.
