Low Sodium Tawa Pulao

Brighten up your dinner table with this flavorful and wholesome Low Sodium Tawa Pulao, a lighter twist on the classic Indian street food favorite. Packed with vibrant vegetables like green bell peppers, peas, and carrots, this dish combines the hearty goodness of basmati rice with bold spices like turmeric, garam masala, and red chili powder—all without added salt. Cooked on a traditional tawa or skillet, the medley of cumin-scented garlic, ginger, and tangy tomatoes infuses each grain with rich, aromatic flavor. Finished with a splash of fresh lemon juice and garnished with cilantro, this one-pot wonder is a perfect choice for heart-healthy meals. Ready in just 35 minutes, it’s a quick, satisfying option for weeknight dinners and pairs beautifully with a side of yogurt or crisp salad.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Cooked basmati rice
• 2 tablespoons Unsalted butter or olive oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Garlic, finely minced
• 1 teaspoon Ginger, finely minced
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, finely chopped
• 1 medium Green bell pepper, diced
• 1 cup Green peas (fresh or frozen)
• 1 medium Carrot, finely chopped
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 1 tablespoon Lemon juice
• 2 tablespoons Cilantro (fresh coriander), chopped

Directions

Step 1

Heat a large tawa (flat griddle) or skillet over medium heat and add the unsalted butter or olive oil.

Step 2

Once hot, add the cumin seeds and let them sizzle for a few seconds until aromatic.

Step 3

Add the minced garlic and ginger and sauté for 30 seconds, being careful not to burn them.

Step 4

Add the chopped onion and cook until translucent, about 2-3 minutes.

Step 5

Stir in the chopped tomatoes and cook until they soften and begin to break down, around 3-4 minutes.

Step 6

Add the chopped green bell pepper, green peas, and carrot. Cook for 3-4 minutes, stirring occasionally, so the vegetables are tender but still slightly crisp.

Step 7

Sprinkle in the turmeric powder, red chili powder, and garam masala. Stir well to coat the vegetables in the spices and sauté the mixture for a minute.

Step 8

Add the cooked basmati rice to the skillet and gently mix everything together, ensuring the rice is evenly coated in the spiced vegetable mixture.

Step 9

Drizzle the lemon juice over the rice and mix again to brighten the flavors.

Step 10

Adjust seasoning, but avoid adding salt to keep it low sodium. The natural flavors of the vegetables and spices will provide ample flavor.

Step 11

Garnish the Tawa Pulao with freshly chopped cilantro and serve hot. Pair with a side of yogurt or salad if desired.

Nutrition Facts

Serving size	(1013.0g)

Amount per serving	% Daily Value*
Calories	854.3

Total Fat 26.5g	0%
Saturated Fat 15.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 62mg	0%
Sodium 76.8mg	0%
Total Carbohydrate 136.6g	0%
Dietary Fiber 19.5g	0%
Total Sugars 25.5g
Protein 22.1g	0%

Vitamin D 18IU	0%
Calcium 205.4mg	0%
Iron 11.2mg	0%
Potassium 1740.4mg	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: 27.3%

Protein: 10.1%

Carbs: 62.6%