Vegetable Pulao with Yogurt Raita

Vegetable Pulao with Yogurt Raita
Vegetable Pulao with Yogurt Raita

Vegetable Pulao with Yogurt Raita

5/5

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:

  1. 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.

  2. Add thinly sliced onions and sauté until they turn golden brown.

  3. Stir in diced carrots, chopped green beans, and green peas. Sauté for a few minutes until the vegetables start to soften.

  4. Drain the soaked rice and add it to the pot. Sauté for a couple of minutes to lightly toast the rice.

  5. Pour in 2 cups of water and add salt. Bring the mixture to a boil.

  6. 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.

  7. Remove from heat and let the pulao rest for 5-10 minutes before fluffing it with a fork.

For the Yogurt Raita:

  1. In a bowl, whisk the plain yogurt until smooth.

  2. Add grated cucumber, grated carrot, roasted cumin powder, and salt. Mix well.

TIPS

  1. Opt for whole-grain basmati rice for added fiber and nutrients.
  2. Control portion sizes to manage calorie intake.
  3. Use olive oil or ghee sparingly for flavor.
  4. Choose a variety of colorful vegetables for nutrient diversity.
  5. Experiment with herbs and spices for added flavor without excessive calories.
  6. Enjoy the meal mindfully and chew slowly.
  7. Engage in regular physical activity to support your weight loss goals.

NUTRITION VALUE

  • Vegetable Pulao 

    • Calories: 300 kcal
    • Protein: 5g
    • Carbohydrates: 60g
    • Fat: 5g
    • Fiber: 4g
  • Yogurt Raita

    • Calories: 70 kcal
    • Protein: 5g
    • Carbohydrates: 8g
    • Fat: 2g
    • Fiber: 1g

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