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Hara Bhara Subz Pulao


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Brown rice is a storehouse of various nutrients like carbohydrates, protein, vitamin a, iron etc. And when combined with veggies it makes a wholesome fibre rich meal.

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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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Hara Bhara Subz Pulao recipe - How to make Hara Bhara Subz Pulao

Tags

Healthy Heart Rice, Khichdi and BiryaniIron Rich Rice , Pulao & BiryaniPressure cookPulaosPressure CookerLunch Pulao

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings

Ingredients
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)
Method
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
Energy 130 calories
Protein 4.2 gm
Carbohydrate 24.3 gm
Fat 1.8 gm
Fibre 1.6 gm
Iron 1.7 mg
Vitamin A 973.4 mcg

RECIPE SOURCE : Zero Oil Dal & ChawalBuy this cookbook

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Reviews

Hara Bhara Subz Pulao
5
n_katira
 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.
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