Crafting Nutritious Pulao
Rinse soaked rice well to reduce cooking time.
Heat oil in a pot or pressure cooker; add whole spices and cumin until aromatic. Sauté onions until golden, add ginger-garlic and chilies; stir in vegetables for 2-3 minutes. Add drained rice, coat with spices, pour water and salt; pressure cook 2-3 whistles or simmer covered 25-30 minutes until fluffy.
Serving Tips
Serve with yogurt raita or cucumber salad. Highlight its low-calorie profile (around 160-180 kcal per serving)
Ingredients
• 1 cup brown basmati rice
• 1.5 cups mixed vegetables (carrots, peas, beans, cauliflower, capsicum, chopped)
• 1 large onion, sliced
• 1 tsp ginger-garlic paste
• Whole spices: 1 tsp cumin seeds, 1 bay leaf, 1-inch cinnamon, 2 cloves, 2 cardamoms
• 1-2 green chilies, slit
• 2 tbsp oil or ghee
• Salt to taste
• 2.5 cups water
• Fresh coriander and lemon for garnish