VEGETABLE PULAO WITH CUCUMBER RAITA
Vegetable Pulao with Cucumber Raita is a delightful and wholesome Indian dish that can be a valuable addition to an Indian weight loss plan. This aromatic pulao is made with fragrant basmati rice, mixed vegetables, and a blend of spices, creating a flavorful and nutritious meal. It is accompanied by refreshing cucumber raita, which provides a cooling element to balance the flavors. The pulao offers a good balance of carbohydrates, fiber, and essential nutrients, while the raita adds probiotics from yogurt and the hydrating benefits of cucumber. This combination is not only satisfying but also promotes portion control and mindful eating. Incorporate this dish into your weight loss journey, along with a well-rounded diet and regular exercise, to achieve your goals effectively.
INGREDIENTS
- 1 cup basmati rice, soaked for 30 minutes and drained
- 1 cup mixed vegetables (such as carrots, peas, beans), diced
- 1 onion, thinly sliced
- 2 cloves of garlic, minced
- 1-inch ginger, grated
- 2 green chilies, slit
- 1 cinnamon stick
- 2 cloves
- 2 cardamom pods
- 1 bay leaf
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- 2 tablespoons ghee or olive oil
- Salt to taste
- Fresh cilantro, chopped (for garnish)
INSTRUCTIONS
Ingredients for Cucumber Raita:
- 1 cucumber, grated
- 1 cup yogurt (preferably low-fat or Greek yogurt)
- 1/4 teaspoon cumin powder
- Salt to taste
- Fresh mint leaves, chopped (for garnish)
Instructions for Vegetable Pulao:
- Heat ghee or olive oil in a large pan over medium heat.
- Add cinnamon stick, cloves, cardamom pods, bay leaf, and cumin seeds. Sauté until fragrant.
- Add sliced onions and cook until they become translucent.
- Add minced garlic, grated ginger, and green chilies. Sauté for a minute.
- Add diced vegetables to the pan and cook for a few minutes until they start to soften.
- Add soaked and drained basmati rice to the pan. Stir well to coat the rice with the spices and vegetables.
- Add turmeric powder, garam masala, and salt. Mix everything together.
- Pour 2 cups of water into the pan and bring it to a boil.
- Reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for about 15-20 minutes or until the rice is cooked and all the water is absorbed.
- Remove from heat and let it rest for 5 minutes. Fluff the rice with a fork.
- Garnish with fresh cilantro before serving.
Instructions for Cucumber Raita:
- In a bowl, combine grated cucumber and yogurt.
- Add cumin powder and salt. Mix well.
- Garnish with chopped mint leaves.
TIPS
- Customize the vegetable selection according to your preference and seasonal availability.
- Add whole spices like star anise, fennel seeds, or black cardamom for additional flavor.
- Use brown basmati rice for added fiber content.
- For a lighter version, use low-fat or Greek yogurt in the raita.
- Serve Vegetable Pulao with Cucumber Raita, along with a side salad or boiled eggs, for a balanced meal.
- Practice portion control to manage calorie intake and ensure a calorie deficit for weight loss.
- Stay hydrated and incorporate regular physical activity for effective weight management.
NUTRITION VALUE
- Calories: Approximately 300-350 calories (may vary based on portion size)
- Protein: Around 8-10 grams
- Fiber: About 4-6 grams
- Healthy fats: Minimal (depends on cooking oil and yogurt used)
- Vitamins and minerals: Good source of vitamin C, vitamin K, and calcium from vegetables and yogurt
