Green Peas and Mint Pulao


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A thoughtful blend of minimal but well-matched ingredients like mint, peas and brown rice together with flavour boosters like green chillies, onions and garlic, results in a delectable Green Peas and Mint Pulao that throws you into a tizzy. Brown rice and green peas are rich in fibre, which binds and removes cholesterol from our body, while coriander and mint leaves bring in vitamins C and A that fight free radicals. Indeed this low cholesterol, heart-friendly Green Peas and Mint Pulao is a must-try for everybody, as it is healthy and light yet satiating.

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Preparation Time:    Cooking Time:     Makes 4 servings
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Ingredients

1 1/2 cups boiled green peas
1/4 cup finely chopped mint leaves (phudina) leaves
3 cups cooked brown rice
2 tsp oil
1 1/2 tsp finely chopped garlic (lehsun)
1/2 cup finely chopped onions
2 tsp finely chopped green chillies
1/2 cup chopped coriander (dhania)
salt to taste

For Serving
low-fat curds

Method
  1. Heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the green chillies, green peas, coriander, mint leaves and 2 tbsp of water, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  3. Add the salt and brown rice, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  4. Serve immediately with low-fat curds.

Handy tip:

  1. To make 3 cups of cooked brown rice, boil enough water in a deep pan, add the salt, 1 tsp of oil and 1 cup of soaked and drained brown rice and cook till the rice is 85% cooked. Drain completely and use as required.
Accompaniments

Hyderabadi Baingan Subzi 

Nutrient values per serving
EnergyProteinCarbohydratesFatCholesterolFibreVitamin C
222 kcal 7.5 gm 30.3 gm 3.5 gm 0 mg 3.7 gm 11.7 gm

RECIPE SOURCE : Low Cholesterol RecipesBuy this cookbook
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 on 13 Apr 12 10:53 AM


yummy...tasty...easy rice preparation...like to eat without any accompaniment...mild flavour of green chilli, corriander and mint gives extra touch to the recipe...