Hara Bhara Subz Pulao

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A medley of veggies add colour and flavour to this hot and spicy dish. Brown rice is a storehouse of various nutrients like carbohydrates, protein, vitamin A and iron, and when combined with fibre-rich veggies and a herby green paste, it makes a wholesome and delicious treat. When you have tried this zero-oil, nutrient-dense Hara Bhara Subz Pulao, you will not yearn for the traditional, fat-laden dish any more. Serve with Palak Kadhi and Papad ki Churi .

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Preparation Time:    Cooking Time:     Makes 4 servings


1/4 cup finely chopped onions
1/2 cup sliced potatoes
1/2 cup green peas
1 cup cauliflower florets
1 1/4 cups brown rice , soaked and drained
2 cloves (laung / lavang)
50 of cinnamon (dalchini)
2 cardamoms
2 bayleaves
salt to taste

For The Green Paste
2 cups chopped coriander (dhania)
1/4 cup mint leaves (phudina)
1 tbsp freshly grated coconut
1 tbsp beaten rice (poha)
2 green chillies , roughly chopped
1 tsp cumin seeds (jeera)
2 tsp lemon juice
salt to taste

For The Garnish
1 tbsp finely chopped coriander (dhania)

For the green paste

  1. Combine all the ingredients and blend in a mixer to a smooth paste using a little water. Keep aside.

How to proceed

  1. Heat a pressure cooker on a high flame till it is hot.
  2. Add the cloves, cinnamon, cardamom and bayleaves and dry roast on a slow flame for a few seconds.
  3. Add the onions and dry roast on a slow flame for 30 seconds.
  4. Add the potatoes, green peas, cauliflower, green paste, brown rice and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
  5. Add 3 cups of hot water, mix well and pressure cook for 3 whistles.
  6. Allow the steam to escape before opening the lid.
  7. Serve hot garnished with coriander.

Nutrient values per serving
EnergyProteinCarbohydrateFatFibreIronVitamin A
130 calories 4.2 gm 24.3 gm 1.8 gm 1.6 gm 1.7 mg 973.4 mcg

RECIPE SOURCE : Zero Oil Dal & ChawalBuy this cookbook
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 on 06 Feb 14 03:52 PM

Vegetables and brown rice cooked without oil? But believe me I tried and my family loved it. The green paste can be made in advance and refrigerated too.