Soy-Free Tawa Pulao

Bursting with bold Indian flavors, this Soy-Free Tawa Pulao is a vibrant, one-pan rice dish that's perfect for busy weeknights or casual gatherings. Made with aromatic basmati rice, spiced vegetables, and the irresistible kick of pav bhaji masala, this recipe offers a wholesome and satisfying meal in just 35 minutes. The key to its delectable taste lies in cooking on a flat tawa or skillet, allowing the spices to infuse deeply into the rice. With no soy-based ingredients, it’s an allergen-friendly take on a street food classic, topped with refreshing coriander and a zingy splash of lemon juice for the ultimate comfort dish. Serve it with a cooling raita for a complete, crowd-pleasing meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 cups cooked basmati rice
• 2 tablespoons oil (neutral, such as sunflower or canola)
• 1 teaspoon cumin seeds
• 1 medium onion, finely chopped
• 2 medium tomato, finely chopped
• 1 teaspoon ginger-garlic paste
• 1 small green chili, finely chopped
• 1.5 teaspoons pav bhaji masala
• 0.5 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1.5 cups boiled mixed vegetables (carrots, peas, and beans)
• 1 medium capsicum (bell pepper), diced
• 2 tablespoons fresh coriander leaves, chopped
• 1 teaspoon lemon juice
• 0 to taste salt

Directions

Step 1

Heat oil in a large tawa or flat pan over medium heat.

Step 2

Add cumin seeds and let them sizzle for a few seconds until aromatic.

Step 3

Add the chopped onion and sauté until golden brown.

Step 4

Stir in the ginger-garlic paste and green chili, and cook for 1 minute until the raw smell dissipates.

Step 5

Add the chopped tomatoes and cook until they become soft and mushy, about 5-7 minutes.

Step 6

Mix in the pav bhaji masala, turmeric powder, red chili powder, and salt. Stir and cook for 1-2 minutes to blend the spices.

Step 7

Add the boiled mixed vegetables and diced capsicum. Sauté for 3-4 minutes, allowing the vegetables to absorb the spices.

Step 8

Gently fold in the cooked basmati rice, making sure it is evenly coated with the spice mixture. Be careful not to break the rice grains.

Step 9

Cook everything together for 3-4 minutes on low heat, stirring gently.

Step 10

Turn off the heat and garnish with chopped coriander leaves and a splash of lemon juice.

Step 11

Serve hot with raita or a side of your choice.

Nutrition Facts

Serving size	(1297.6g)

Amount per serving	% Daily Value*
Calories	1185.2

Total Fat 33.6g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2576.2mg	0%
Total Carbohydrate 191.8g	0%
Dietary Fiber 23.9g	0%
Total Sugars 32.5g
Protein 28.5g	0%

Vitamin D 0IU	0%
Calcium 260.2mg	0%
Iron 15.2mg	0%
Potassium 2038.5mg	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: 25.5%

Protein: 9.6%

Carbs: 64.8%