Low Fat Tawa Pulao

Experience the vibrant flavors of Indian street food with a healthier twist in this Low Fat Tawa Pulao recipe! This flavorful, one-pan rice dish features fluffy basmati rice tossed with a medley of colorful veggies like carrots, green beans, and bell peppers, all infused with the aromatic spices of pav bhaji masala. Cooked on a flat skillet or tawa using just a teaspoon of oil, this recipe is a guilt-free indulgence ideal for those seeking low-fat meal options without skimping on bold taste. Ready in just 35 minutes, it’s perfect for quick weeknight dinners or satisfying lunches. Garnished with fresh cilantro and a splash of zesty lemon juice, this nutrient-packed pulao pairs beautifully with a side of cool yogurt or refreshing cucumber raita. Enjoy a taste of spice and health in every bite!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 cups Cooked basmati rice
• 1 small Carrot (diced)
• 10 pieces Green beans (chopped)
• 0.5 cup Green peas (fresh or frozen)
• 0.5 cup Red bell pepper (diced)
• 1 medium Onion (finely chopped)
• 1 medium Tomato (finely chopped)
• 1 teaspoon Ginger paste
• 1 teaspoon Garlic paste
• 1 small Green chili (finely chopped)
• 1 teaspoon Oil (preferably olive or canola)
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1.5 teaspoons Pav bhaji masala
• 0.5 teaspoon Salt
• 2 tablespoons Cilantro (chopped)
• 1 teaspoon Lemon juice

Directions

Step 1

Heat a large flat tawa or skillet over medium heat and add 1 teaspoon of oil.

Step 2

Once the oil is warm, add cumin seeds and let them crackle for about 30 seconds.

Step 3

Add the finely chopped onion and sauté until they turn translucent.

Step 4

Add the ginger paste, garlic paste, and chopped green chili, and sauté for another minute until aromatic.

Step 5

Stir in the chopped tomato and cook until it turns soft and mushy, about 2-3 minutes.

Step 6

Add turmeric powder, red chili powder, pav bhaji masala, and salt. Mix well to combine the spices with the vegetables.

Step 7

Add all the diced and chopped vegetables (carrot, green beans, red bell pepper, and green peas). Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still slightly crisp.

Step 8

Lower the heat and add the cooked basmati rice. Gently fold the rice into the vegetable mixture, ensuring the spices coat the rice evenly.

Step 9

Cook for 2-3 minutes, stirring gently to avoid breaking the rice grains.

Step 10

Turn off the heat and sprinkle chopped cilantro and lemon juice over the pulao. Mix gently to combine.

Step 11

Serve hot as a standalone dish or pair with a side of yogurt or cucumber raita.

Nutrition Facts

Serving size	(861.9g)

Amount per serving	% Daily Value*
Calories	666.3

Total Fat 7.8g	0%
Saturated Fat 1.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1609.6mg	0%
Total Carbohydrate 132.6g	0%
Dietary Fiber 16.7g	0%
Total Sugars 22.5g
Protein 19.2g	0%

Vitamin D 0IU	0%
Calcium 197.4mg	0%
Iron 9.0mg	0%
Potassium 1528.1mg	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: 10.4%

Protein: 11.3%

Carbs: 78.3%