Soy-Free Tawa Pulao
Discover the vibrant flavors of Soy-Free Tawa Pulao, a quick and wholesome one-pan rice dish packed with bold spices and colorful vegetables. Made with fluffy basmati rice, a medley of boiled veggies, and the irresistible zest of pav bhaji masala, this recipe offers a delicious twist on the classic street food favorite—all without soy! Perfect for weeknight dinners or as a party side dish, this tawa pulao bursts with aroma thanks to tempered cumin seeds, garlic-ginger paste, and a dash of fresh coriander and lemon juice for a refreshing finish. Ready in just 35 minutes, this easy and vegetarian-friendly main dish pairs perfectly with cooling raita or your favorite chutney, making it a crowd-pleasing choice for any occasion. Tags: soy-free pulao recipe, quick Indian rice dish, tawa pulao with vegetables.
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Recipe Information
Ingredients
- 3 cups cooked basmati rice
- 2 tablespoons oil (neutral, such as sunflower or canola)
- 1 teaspoon cumin seeds
- 1 medium onion, finely chopped
- 2 medium tomato, finely chopped
- 1 teaspoon ginger-garlic paste
- 1 small green chili, finely chopped
- 1.5 teaspoons pav bhaji masala
- 0.5 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1.5 cups boiled mixed vegetables (carrots, peas, and beans)
- 1 medium capsicum (bell pepper), diced
- 2 tablespoons fresh coriander leaves, chopped
- 1 teaspoon lemon juice
- to taste salt
Instructions
Heat oil in a large tawa or flat pan over medium heat.
Add cumin seeds and let them sizzle for a few seconds until aromatic.
Add the chopped onion and sauté until golden brown.
Stir in the ginger-garlic paste and green chili, and cook for 1 minute until the raw smell dissipates.
Add the chopped tomatoes and cook until they become soft and mushy, about 5-7 minutes.
Mix in the pav bhaji masala, turmeric powder, red chili powder, and salt. Stir and cook for 1-2 minutes to blend the spices.
Add the boiled mixed vegetables and diced capsicum. Sauté for 3-4 minutes, allowing the vegetables to absorb the spices.
Gently fold in the cooked basmati rice, making sure it is evenly coated with the spice mixture. Be careful not to break the rice grains.
Cook everything together for 3-4 minutes on low heat, stirring gently.
Turn off the heat and garnish with chopped coriander leaves and a splash of lemon juice.
Serve hot with raita or a side of your choice.
Nutrition Facts
Calories |
1185 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2576 mg | 112% | |
| Total Carbohydrate | 191.8 g | 70% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 32.5 g | ||
| Protein | 28.5 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 2038 mg | 43% | |
*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.
