Low Fat Vegetable Pulao

Savor the wholesome flavors of this Low Fat Vegetable Pulao, a nutritious and aromatic one-pot rice dish perfect for health-conscious food lovers. Made with fluffy basmati rice, vibrant vegetables like carrots, green peas, and cauliflower, and seasoned with a blend of warm spices including cinnamon, cardamom, and cumin, this recipe delivers maximum taste with minimal oil. The addition of turmeric not only enhances the color but also adds a subtle earthy flavor. Ready in under an hour, this low-calorie pulao is light, satisfying, and ideal for a quick weeknight dinner or meal prep. Garnished with fresh cilantro and a touch of tangy lemon juice, it pairs beautifully with low-fat yogurt or a crisp salad for a complete, guilt-free meal.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 0.5 cup Carrots
• 0.5 cup Green peas
• 0.5 cup Green beans
• 0.5 cup Cauliflower florets
• 1 medium Onion
• 3 cloves Garlic
• 1 inch piece Ginger
• 1 small Green chili
• 1 small Cinnamon stick
• 3 pieces Cloves
• 2 pieces Cardamom pods
• 0.5 teaspoon Cumin seeds
• 0.25 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Olive oil
• 2 tablespoons Cilantro
• 1 teaspoon Lemon juice

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 20 minutes, then drain and set aside.

Step 2

Finely chop the onion, garlic, ginger, and green chili. Dice the carrots, green beans, and cauliflower florets into small pieces.

Step 3

Heat a large non-stick pan or pot over medium heat, and add the olive oil.

Step 4

Add the cumin seeds, cinnamon stick, cloves, and cardamom pods. Sauté for about 30 seconds until aromatic.

Step 5

Add the chopped onion and sauté until it becomes translucent, about 2-3 minutes.

Step 6

Add the garlic, ginger, and green chili. Cook for another minute until fragrant.

Step 7

Stir in the vegetables (carrots, green peas, green beans, cauliflower) and mix well. Cook for 2-3 minutes.

Step 8

Add the turmeric powder and stir until the vegetables are coated evenly.

Step 9

Add the drained rice and gently stir to combine with the vegetables and spices.

Step 10

Pour in the 2 cups of water and add salt. Stir well and bring the mixture to a boil.

Step 11

Once it starts boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 15-18 minutes, or until the rice is cooked and the water is fully absorbed.

Step 12

Turn off the heat and let the pulao sit covered for 5 minutes to allow the flavors to meld.

Step 13

Fluff the rice gently with a fork. Garnish with chopped cilantro and a squeeze of lemon juice before serving.

Step 14

Serve warm with a side of low-fat yogurt or a refreshing salad.

Nutrition Facts

Serving size	(1159.8g)

Amount per serving	% Daily Value*
Calories	613.3

Total Fat 17.2g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.6g
Cholesterol 0mg	0%
Sodium 2560.0mg	0%
Total Carbohydrate 102.6g	0%
Dietary Fiber 16.0g	0%
Total Sugars 18.7g
Protein 18.0g	0%

Vitamin D 0IU	0%
Calcium 256.3mg	0%
Iron 8.4mg	0%
Potassium 1279.6mg	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: 24.3%

Protein: 11.3%

Carbs: 64.4%