VEGETABLE PULAO WITH CUCUMBER RAITA RECIPE
Vegetable Pulao with Cucumber Raita is a flavorful and wholesome Indian rice dish that combines basmati rice with a medley of mixed vegetables, aromatic spices, and a side of refreshing cucumber raita. The pulao is cooked with a blend of spices like cumin, cinnamon, and cardamom, infusing the rice and vegetables with delightful flavors. The dish is complemented perfectly by the cool and tangy cucumber raita, made with yogurt, cucumber, and a hint of spices. This recipe offers a balance of carbohydrates, fiber, and protein from the vegetables, making it a satisfying and nutritious option for a complete meal.
INGREDIENTS
For Vegetable Pulao:
- 1 cup basmati rice
- 1 medium-sized onion, thinly sliced
- 1 cup mixed vegetables (carrots, peas, beans, cauliflower, etc.), diced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 2 green cardamom pods
- 1 cinnamon stick
- 2 tablespoons ghee or vegetable oil
- Salt to taste
- Fresh cilantro or mint leaves, chopped for garnish
For Cucumber Raita:
- 1 cup yogurt
- 1 small cucumber, grated
- 1/2 teaspoon cumin powder
- Salt to taste
INSTRUCTIONS
For Vegetable Pulao:
Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain.
Heat ghee or vegetable oil in a large saucepan over medium heat. Add cumin seeds, cardamom pods, and cinnamon stick. Sauté for a minute until fragrant.
Add the thinly sliced onions and cook until they turn golden brown.
Stir in the minced garlic and grated ginger. Sauté for another minute.
Add the diced mixed vegetables to the pan and sauté for 2-3 minutes until they are slightly tender.
Drain the soaked rice and add it to the pan. Stir well to coat the rice with the spices and vegetables.
Pour in 2 cups of water and season with salt. Bring to a boil.
Reduce the heat to low, cover the saucepan, and simmer for 15-20 minutes or until the rice is cooked and the liquid is absorbed. Fluff the rice gently with a fork.
Remove from heat and let it rest for 5 minutes. Garnish with fresh cilantro or mint leaves.
For Cucumber Raita:
In a bowl, whisk the yogurt until smooth.
Grate the cucumber and squeeze out any excess water.
Add the grated cucumber to the yogurt and mix well.
Season with cumin powder and salt. Adjust the seasoning according to your taste.
WEIGHT LOSS TIPS
- Use ghee or oil in moderation for cooking.
- Increase the vegetable-to-rice ratio for a more nutrient-dense meal.
- Choose brown basmati rice for added fiber and nutrients.
- Control portion sizes to avoid overeating.
- Enjoy the pulao with cucumber raita instead of higher-calorie sauces or chutneys.
- Incorporate regular physical activity into your weight loss routine.Â
NUTRITION VALUE
- Calories: 300-350 kcal
- Protein: 8-10g
- Fat: 10-12g
- Carbohydrates: 45-50g
- Fiber: 4-6g
