Low Sodium Tehri

Discover the comforting flavors of Low Sodium Tehri, a lighter take on a traditional North Indian favorite. This one-pot rice dish is a vibrant medley of aromatic spices, basmati rice, and colorful vegetables like carrots, potatoes, cauliflower, and green peas. Perfectly spiced with turmeric, ground coriander, and garam masala, it delivers bold taste without relying on added salt. A dollop of yogurt adds subtle creaminess, while fragrant whole spices like cumin, cinnamon, and cloves infuse every bite with warmth. Ready in just 45 minutes, this heart-friendly, vegetarian recipe is ideal for a wholesome weeknight meal. Garnish with fresh cilantro and serve with a squeeze of lemon for a bright, zesty finish.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 medium, diced Carrots
• 1 medium, diced Potatoes
• 1 cup Cauliflower florets
• 0.5 cup Green peas
• 1 medium, thinly sliced Onion
• 2 slit lengthwise Green chilies
• 1 teaspoon Ginger-garlic paste
• 2 tablespoons Plain yogurt (unsalted)
• 2 tablespoons Vegetable oil or ghee
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 0.5 teaspoon Garam masala
• 1 Bay leaf
• 1 inch Cinnamon stick
• 2 Cloves
• 4 Black peppercorns
• 2 cups Water
• 2 tablespoons, chopped Fresh cilantro leaves
• 4 for serving Lemon wedges

Directions

Step 1

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

Step 2

Heat the vegetable oil or ghee in a large pan or pot over medium heat.

Step 3

Add the cumin seeds, bay leaf, cinnamon stick, cloves, and black peppercorns. Sauté for 30 seconds until aromatic.

Step 4

Add the sliced onion and green chilies. Sauté until the onion turns golden brown, about 5-7 minutes.

Step 5

Stir in the ginger-garlic paste and cook for 1 minute until the raw smell disappears.

Step 6

Add the diced carrots, potatoes, cauliflower florets, and green peas. Stir to combine and cook for about 5 minutes.

Step 7

Add the turmeric powder, ground coriander, and garam masala, mixing well to coat the vegetables with the spices.

Step 8

Lower the heat and stir in the yogurt, ensuring it does not curdle, and mix thoroughly with the vegetables.

Step 9

Add the soaked and drained rice to the pan. Gently mix the rice with the vegetables and spices.

Step 10

Pour in 2 cups of water and stir. Cover the pot with a lid and cook over low heat for 15-20 minutes, or until the rice is cooked and the water is fully absorbed.

Step 11

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

Step 12

Garnish with fresh cilantro leaves before serving.

Step 13

Serve hot with lemon wedges on the side.

Nutrition Facts

Serving size	(1453.1g)

Amount per serving	% Daily Value*
Calories	961.8

Total Fat 32.8g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 0.2g
Cholesterol 3.9mg	0%
Sodium 168.6mg	0%
Total Carbohydrate 152.3g	0%
Dietary Fiber 23.9g	0%
Total Sugars 22.4g
Protein 25.0g	0%

Vitamin D 0IU	0%
Calcium 374.4mg	0%
Iron 13.4mg	0%
Potassium 2658.1mg	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: 29.4%

Protein: 10.0%

Carbs: 60.7%