Low Fat Spiced Pilau Rice

Elevate your mealtime with this fragrant and wholesome Low Fat Spiced Pilau Rice, a lighter take on the classic Indian-inspired dish. Perfectly fluffy basmati rice is simmered in low-sodium vegetable broth and infused with a symphony of warming spices like cinnamon, cardamom, cloves, and cumin seeds. A hint of turmeric imparts a golden hue, while sautéed onion, garlic, and fresh ginger add layers of aromatic depth. This low-fat recipe skips the heavy oils, relying instead on a few sprays of non-stick cooking spray for a healthier twist. Ready in just 30 minutes, it’s an ideal side dish for curries, grilled proteins, or a light vegetarian option. Finish with a sprinkle of fresh coriander for an herbal flourish that ties everything together beautifully. Simple, flavorful, and perfect for mindful eating!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 200 grams Basmati rice
• 400 milliliters Vegetable broth (low sodium)
• 1 piece Cinnamon stick
• 4 pieces Cardamom pods
• 4 pieces Cloves
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 piece Bay leaf
• 1 medium, finely chopped Onion
• 2 cloves, minced Garlic
• 1 teaspoon, grated Fresh ginger
• 3 sprays Non-stick cooking spray
• 1 tablespoon, chopped (optional, for garnish) Fresh coriander
• 0.5 teaspoon Salt

Directions

Step 1

Rinse the basmati rice thoroughly in a fine-mesh sieve until the water runs clear. Set aside to drain.

Step 2

Heat a large non-stick saucepan over medium heat and spray it with non-stick cooking spray (about three sprays).

Step 3

Add the cumin seeds and toast for about 30 seconds until fragrant, being careful not to burn them.

Step 4

Add the chopped onion and cook for 3-4 minutes, stirring often, until softened and lightly golden.

Step 5

Stir in the minced garlic and grated ginger, cooking for another minute until aromatic.

Step 6

Add the cinnamon stick, cardamom pods, cloves, turmeric, and bay leaf. Stir well to coat the onions and spices evenly.

Step 7

Add the rinsed rice to the saucepan and stir gently to coat it in the spice mixture without breaking the grains.

Step 8

Pour in the vegetable broth, add the salt, and bring the mixture to a boil over medium-high heat.

Step 9

Reduce the heat to low, cover the saucepan with a tight-fitting lid, and let the rice simmer gently for 15 minutes without removing the lid.

Step 10

After 15 minutes, turn off the heat but leave the lid on. Let the rice sit undisturbed for 5 minutes to allow the steam to finish cooking the grains.

Step 11

Remove the lid and gently fluff the rice with a fork. Discard the cinnamon stick, bay leaf, cardamom pods, and cloves, if desired.

Step 12

Garnish with freshly chopped coriander, if using, and serve warm as a low-fat, flavorful side dish or light meal.

Nutrition Facts

Serving size	(785.1g)

Amount per serving	% Daily Value*
Calories	393.0

Total Fat 3.6g	0%
Saturated Fat 0.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1454.4mg	0%
Total Carbohydrate 82.2g	0%
Dietary Fiber 8.4g	0%
Total Sugars 9.3g
Protein 10.9g	0%

Vitamin D 0IU	0%
Calcium 198.5mg	0%
Iron 7.6mg	0%
Potassium 622.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 8.0%

Protein: 10.8%

Carbs: 81.2%