Low Fat Vegetable Pulav

Elevate your mealtime with this flavorful, guilt-free Low Fat Vegetable Pulav—a wholesome one-pot dish that's as nutritious as it is delicious. Made with premium basmati rice, a medley of vibrant vegetables like carrots, green beans, and bell peppers, and delicately spiced with cumin, cinnamon, cardamom, and turmeric, this recipe is a lighter spin on the classic vegetable pulav. The use of low-sodium vegetable broth enhances the flavor, while a touch of olive oil keeps it heart-healthy. Ready in just 45 minutes, this easy-to-make dish is perfect for a quick weeknight dinner or a healthy packed lunch. Garnished with fresh cilantro and a tangy squeeze of lemon juice, it’s a satisfying, low-fat comfort food that doesn't compromise on taste. Perfect for vegetarians and anyone seeking a low-calorie, nutrient-packed option!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 medium Carrot (chopped)
• 0.5 cup Green beans (chopped)
• 0.5 cup Green peas (fresh or frozen)
• 0.5 cup Bell pepper (any color, chopped)
• 1 medium Onion (sliced)
• 1 medium Tomato (chopped)
• 2 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 1 small Green chilies (slit)
• 1 teaspoon Cumin seeds
• 1 leaf Bay leaf
• 1 inch Cinnamon stick
• 2 Cloves
• 2 Cardamom pods
• 0.5 teaspoon Turmeric powder
• 2 cups Low-sodium vegetable broth or water
• 0.5 teaspoon Salt
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 1 teaspoon Lemon juice
• 1 teaspoon Olive oil or a non-stick cooking spray

Directions

Step 1

Rinse the basmati rice 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 olive oil or spray a non-stick pan with cooking spray. Use medium heat.

Step 3

Add the cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods, and sauté for 30 seconds until fragrant.

Step 4

Add the sliced onions. Sauté until translucent.

Step 5

Stir in the minced garlic, grated ginger, and slit green chilies. Cook for 1 minute.

Step 6

Add the chopped carrots, green beans, green peas, and bell pepper. Sauté the vegetables for 3-4 minutes.

Step 7

Mix in the chopped tomato, turmeric powder, and salt. Cook for 2 minutes until the tomatoes soften.

Step 8

Add the soaked and drained basmati rice. Gently stir to combine with the vegetables and spices.

Step 9

Pour in the low-sodium vegetable broth or water. Bring the mixture to a boil.

Step 10

Reduce the heat to low, cover the pan with a lid, and let it simmer for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.

Step 11

Turn off the heat and let the pulav sit for 5 minutes. Fluff it gently with a fork.

Step 12

Garnish with freshly chopped cilantro and a squeeze of lemon juice before serving.

Nutrition Facts

Serving size	(1245.1g)

Amount per serving	% Daily Value*
Calories	565.1

Total Fat 8.1g	0%
Saturated Fat 1.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1548.9mg	0%
Total Carbohydrate 109.6g	0%
Dietary Fiber 19.0g	0%
Total Sugars 24.3g
Protein 19.2g	0%

Vitamin D 0IU	0%
Calcium 250.3mg	0%
Iron 10.5mg	0%
Potassium 1800.1mg	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: 12.4%

Protein: 13.1%

Carbs: 74.5%