Vegetable Pulao with Yogurt Raita
Vegetable Pulao with Yogurt Raita is a balanced Indian meal for weight loss. The pulao incorporates vegetables and rice, while the yogurt raita provides probiotics and protein.
INGREDIENTS
For the Vegetable Pulao:
- 1 cup basmati rice, washed and soaked for 30 minutes
- 1 tablespoon olive oil or ghee
- 1 small onion, thinly sliced
- 1 small carrot, diced
- 1/2 cup green beans, chopped
- 1/2 cup green peas (fresh or frozen)
- 1/2 teaspoon cumin seeds
- 1 cinnamon stick
- 2-3 cloves
- 2-3 green cardamom pods
- 1 bay leaf
- 2 cups water
- Salt to taste
- Fresh coriander leaves for garnishing
For the Yogurt Raita:
- 1 cup plain yogurt
- 1/2 cucumber, grated
- 1 small carrot, grated
- 1/4 teaspoon roasted cumin powder
- Salt to taste
- Fresh mint leaves for garnishing
INSTRUCTIONS
For the Vegetable Pulao:
In a large pot, heat olive oil or ghee over medium heat. Add cumin seeds, cinnamon stick, cloves, cardamom pods, and bay leaf. Sauté for a minute until fragrant.
Add thinly sliced onions and sauté until they turn golden brown.
Stir in diced carrots, chopped green beans, and green peas. Sauté for a few minutes until the vegetables start to soften.
Drain the soaked rice and add it to the pot. Sauté for a couple of minutes to lightly toast the rice.
Pour in 2 cups of water and add salt. Bring the mixture to a boil.
Once it boils, reduce the heat to low, cover the pot with a tight-fitting lid, and let the rice cook for about 15-18 minutes, or until the rice is cooked and the water is absorbed.
Remove from heat and let the pulao rest for 5-10 minutes before fluffing it with a fork.
For the Yogurt Raita:
In a bowl, whisk the plain yogurt until smooth.
Add grated cucumber, grated carrot, roasted cumin powder, and salt. Mix well.
TIPS
- Opt for whole-grain basmati rice for added fiber and nutrients.
- Control portion sizes to manage calorie intake.
- Use olive oil or ghee sparingly for flavor.
- Choose a variety of colorful vegetables for nutrient diversity.
- Experiment with herbs and spices for added flavor without excessive calories.
- Enjoy the meal mindfully and chew slowly.
- Engage in regular physical activity to support your weight loss goals.
NUTRITION VALUE
Vegetable PulaoÂ
- Calories: 300 kcal
- Protein: 5g
- Carbohydrates: 60g
- Fat: 5g
- Fiber: 4g
Yogurt Raita
- Calories: 70 kcal
- Protein: 5g
- Carbohydrates: 8g
- Fat: 2g
- Fiber: 1g