Mixed Sprouts and Vegetable Pulao
by Tarla Dalal
Just what you need to pep you up after a hectic day! obviously, it is very easy and quick to make. But if you do have some time on your hands and wish to further enhance its taste, let the mix marinate for at least 30 minutes before pressure cooking. A balanced one-dish meal that provides you all the necessary nutrients.
Mixed Sprouts and Vegetable Pulao recipe - How to make Mixed Sprouts and Vegetable Pulao
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3/4 cup mixed sprouts
1/2 cup chopped mixed vegetables (french beans , potatoes and cauliflower)
1/2 cup uncooked long-grained rice (chawal) (basmati) , soaked for 1 hour
2 tsp ghee
1/4 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/4 cup finely chopped onions
2 tsp finely chopped garlic (lehsun)
2 tsp ginger-green chilli paste
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
1/2 tsp garam masala
salt to taste
For Serving
raita
kadhi
Method
- Main procedure
- Heat the ghee in a pressure cooker and add the cumin seeds.
- When the seeds crackle, add the asafoetida, onions, garlic and ginger-green chilli paste, mix well and sauté on a medium flame for 1 to 2 minutes.
- Add the rice, mix well and sauté on a medium flame for 1 to 2 minute.
- Add the mixed sprouts, mix well and saute on a medium flame for 1 to 2 minute
- Add the mixed vegetables, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add 2 ¼ cups of hot water, turmeric powder, chilli powder, garam masala and salt, mix well and cook on a medium flame for 1 minute, while stirring continuously.
- Pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Serve immediately with raita or kadhi.
Mixed Sprouts and Vegetable Pulao Video (Low Calorie) by Tarla Dalal's Team
Nutrient values per serving
| Energy | 153 cal |
| Protein | 5.2 g |
| Carbohydrates | 26.7 g |
| Fiber | 2.3 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 103.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 4.5 mg |
| Folic Acid | 4.6 mcg |
| Calcium | 39.8 mg |
| Iron | 1.7 mg |
| Magnesium | 58.9 mg |
| Phosphorus | 98.4 mg |
| Sodium | 9.2 mg |
| Potassium | 198.9 mg |
| Zinc | 0.4 mg |
Outbrain
This recipe is really a boon..when you are dead tired and you have to make dinner....just mix up everything in a pressure cooker and your meal is ready!!...all in one dish!!So healthy...