Healthy No-Oil Vegetable Pulao Recipe | Flavorful and Guilt-Free Rice Dish

Introduction

No-Oil Vegetable Pulao is a fantastic way to enjoy a flavorful rice dish without the added calories and fats from oil. This healthy version of the classic pulao is packed with vibrant vegetables and aromatic spices, making it both nutritious and delicious. Perfect for those looking to maintain a healthy diet, this recipe is easy to prepare and perfect for any meal. Follow this simple guide to make a wholesome and tasty No-Oil Vegetable Pulao at home.

Ingredients

• 1 cup basmati rice

• 2 cups water

• 1 medium onion, finely chopped

• 1 carrot, finely chopped

• 1/2 cup green peas (fresh or frozen)

• 1 small potato, peeled and diced

• 1/2 cup chopped bell peppers (any color)

• 2 green chilies, slit

• 1-inch piece of ginger, grated

• 3-4 garlic cloves, minced

• 1 bay leaf

• 1 cinnamon stick

• 3-4 cloves

• 2-3 green cardamom pods

• 1/2 teaspoon cumin seeds

• 1/2 teaspoon turmeric powder

• 1 teaspoon garam masala

• Salt to taste

• Fresh coriander leaves for garnish

Instructions

1. Rinse and Soak the Rice:

   • Rinse the basmati rice under running water until the water runs clear.

   • Soak the rice in water for about 30 minutes. Drain and set aside.

2. Prepare the Vegetables:

   • In a large non-stick pan or pressure cooker, add the cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods. Toast the spices on medium heat until fragrant.

   • Add the chopped onion, green chilies, ginger, and garlic. Sauté until the onion becomes translucent.

3. Add the Vegetables and Spices:

   • Add the chopped carrot, green peas, potato, and bell peppers. Mix well.

   • Add turmeric powder and salt. Stir to combine and cook the vegetables for a few minutes until they start to soften.

4. Cook the Rice:

   • Add the soaked and drained rice to the pan with the vegetables. Stir gently to combine and ensure the rice is coated with the spices.

   • Add 2 cups of water and garam masala. Mix well.

   • Cover the pan with a lid and cook on low heat until the rice is fully cooked and the water is absorbed. If using a pressure cooker, cook for one whistle on medium heat and then let the pressure release naturally.

5. Serve:

   • Fluff the rice gently with a fork.

   • Garnish with fresh coriander leaves.

   • Serve the No-Oil Vegetable Pulao hot with raita, salad, or a side dish of your choice.

Tips and Variations

• Tips: Use a non-stick pan or pressure cooker to prevent sticking and ensure even cooking. You can adjust the spice levels according to your preference.

• Variations: Add other vegetables like beans, cauliflower, or corn for added flavor and nutrition. You can also add a handful of nuts or seeds for extra texture and health benefits.

Health Benefits

No-Oil Vegetable Pulao is a nutritious and balanced meal. Vegetables provide essential vitamins, minerals, and fiber, while basmati rice is a good source of carbohydrates for sustained energy. This dish is low in fat and calories, making it a great option for those looking to maintain a healthy weight and lifestyle.

Conclusion

Enjoy your Healthy No-Oil Vegetable Pulao as a guilt-free and delicious meal. Perfect for lunch or dinner, this recipe is sure to become a staple in your household.

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