Low Fat Tehri

Discover the vibrant flavors of Low Fat Tehri, a wholesome one-pot rice dish that seamlessly blends aromatic spices with a medley of fresh, colorful vegetables. This nutritious twist on the traditional North Indian Tehri is not only bursting with flavor but also health-conscious, thanks to the use of low-fat yogurt and a minimal amount of oil. Perfectly spiced with turmeric, cumin, and garam masala, this dish is light yet hearty, making it an ideal option for a balanced, vegetarian meal. Ready in just 30 minutes, this easy-to-make recipe is perfect for weeknight dinners or meal prep and pairs beautifully with a side of salad or extra yogurt for a refreshing touch. Packed with wholesome ingredients and bold flavors, Low Fat Tehri is your go-to recipe for a delicious, guilt-free comfort food experience!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 medium, diced Carrot
• 0.5 cup Green peas
• 1 medium, diced Potato
• 0.5 cup Cauliflower florets
• 1 finely chopped Green chili
• 1 inch, grated Ginger
• 1 medium, thinly sliced Onion
• 1 medium, chopped Tomato
• 2 tablespoons Low-fat plain yogurt
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 1 teaspoon (or to taste) Salt
• 1 teaspoon Oil (preferably olive or canola)
• 2 cups Water
• 2 tablespoons, chopped (for garnish) Fresh cilantro

Directions

Step 1

Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for 15 minutes, then drain and set aside.

Step 2

Heat 1 teaspoon of oil in a large, non-stick pot or pressure cooker on medium heat.

Step 3

Add cumin seeds and allow them to splutter for 30 seconds.

Step 4

Add the sliced onion and sauté until golden brown, about 5-7 minutes.

Step 5

Stir in the green chili and grated ginger, cooking for an additional minute.

Step 6

Add the diced tomato and cook until soft and mushy, about 3-4 minutes.

Step 7

Mix in turmeric powder, red chili powder, coriander powder, and salt. Stir well to fully incorporate the spices.

Step 8

Add the diced vegetables—carrots, potatoes, cauliflower, and green peas—and toss to coat them with the spice mixture.

Step 9

Stir in the low-fat yogurt and cook for 2 minutes, allowing the vegetables to absorb the flavors.

Step 10

Add the drained basmati rice to the pot and mix gently to combine with the vegetable mixture.

Step 11

Pour in 2 cups of water, stir well, and bring the mixture to a boil.

Step 12

Once boiling, reduce the heat to low, cover with a tight-fitting lid, and cook for 15-20 minutes, or until the rice is tender and the water is fully absorbed.

Step 13

If using a pressure cooker, cook for 2 whistles on medium heat, then turn off the heat and allow the pressure to release naturally.

Step 14

Once cooked, gently fluff the tehri with a fork. Sprinkle garam masala and fresh cilantro on top.

Step 15

Serve hot as a wholesome and satisfying meal on its own or with a side of low-fat yogurt or salad.

Nutrition Facts

Serving size	(1375.7g)

Amount per serving	% Daily Value*
Calories	750.1

Total Fat 14.9g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 2.1g
Cholesterol 6.2mg	0%
Sodium 3902.4mg	0%
Total Carbohydrate 136.7g	0%
Dietary Fiber 16.7g	0%
Total Sugars 30.3g
Protein 22.2g	0%

Vitamin D 15.6IU	0%
Calcium 280.2mg	0%
Iron 11.4mg	0%
Potassium 1953.4mg	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: 17.4%

Protein: 11.5%

Carbs: 71.0%