Soy-Free Veg Pulav

Delight in the wholesome goodness of this Soy-Free Veg Pulav, a fragrant and colorful one-pot dish that's perfect for a nourishing family meal or an effortless weeknight dinner. This recipe highlights long-grain basmati rice simmered with vibrant vegetables such as carrots, green beans, and peas, all infused with an aromatic blend of whole spices like cardamom, cinnamon, and cloves. Free from soy and packed with natural flavors, this dish is enhanced with warm notes of garlic, ginger, and turmeric for a flavorful twist. Ready in under an hour, this gluten-free, vegetarian pulav pairs beautifully with cooling cucumber raita or a crisp green salad, making it a versatile and satisfying choice for any table.

Nutriscore Rating: 71/100

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 (diced)
• 0.5 cup Green beans (chopped)
• 0.5 cup Green peas (fresh or frozen)
• 1 medium Onion (thinly sliced)
• 1 medium Tomato (chopped)
• 2 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 1 teaspoon Cumin seeds
• 1 piece Bay leaf
• 1 inch Cinnamon stick
• 4 pieces Cloves
• 2 pieces Cardamom pods
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground cumin
• 0.25 teaspoon Red chili powder (optional)
• 1 teaspoon Salt
• 2 tablespoons Cooking oil
• 2 tablespoons Cilantro (chopped, for garnish)

Directions

Step 1

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

Step 2

Heat oil in a heavy-bottomed pot or pressure cooker over medium heat.

Step 3

Add cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods. Sauté for a few seconds until fragrant.

Step 4

Add the sliced onions and sauté until golden brown, about 5-7 minutes.

Step 5

Stir in the minced garlic and grated ginger. Cook for 1 minute until aromatic.

Step 6

Add the chopped tomato and cook until it softens, about 2-3 minutes.

Step 7

Mix in turmeric powder, ground coriander, ground cumin, red chili powder (if using), and salt. Sauté for 1-2 minutes.

Step 8

Add the diced carrots, green beans, and green peas. Stir well and cook for 2-3 minutes.

Step 9

Add the drained basmati rice and sauté gently for 1-2 minutes to coat the rice with the spices and vegetables.

Step 10

Pour in 2 cups of water and bring to a boil. Reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 15-20 minutes, or until the rice is cooked and water is absorbed.

Step 11

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

Step 12

Fluff the rice gently with a fork and garnish with chopped cilantro before serving.

Step 13

Serve warm with a side of raita or a fresh salad.

Nutrition Facts

Serving size	(1245.3g)

Amount per serving	% Daily Value*
Calories	758.2

Total Fat 32.4g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2511.1mg	0%
Total Carbohydrate 107.0g	0%
Dietary Fiber 19.6g	0%
Total Sugars 20.8g
Protein 18.1g	0%

Vitamin D 0IU	0%
Calcium 308.2mg	0%
Iron 11.2mg	0%
Potassium 1509.8mg	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: 36.8%

Protein: 9.1%

Carbs: 54.0%