Sugar-Free Tehri

Delight in the comforting flavors of **Sugar-Free Tehri**, a wholesome one-pot rice dish that celebrates the vibrant bounty of vegetables and aromatic spices without the need for added sugar. Prepared with fragrant basmati rice, a colorful medley of fresh carrots, potatoes, green beans, and peas, and infused with warm spices like cumin, cardamom, and cinnamon, this nutritious recipe is perfect for health-conscious food lovers. The dish balances bold turmeric, red chili, and garam masala to create layers of rich flavor while remaining naturally sugar-free, making it an excellent option for diabetics or anyone seeking a balanced meal. Easy to prepare in under an hour, this cozy vegetarian tehri is best served hot, garnished with fresh cilantro and paired with yogurt or a crisp salad for a complete, satisfying dinner.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 medium, diced Carrot
• 1 medium, diced Potato
• 0.5 cup, chopped Green beans
• 0.5 cup Green peas
• 1 medium, thinly sliced Onion
• 1 medium, finely chopped Tomato
• 1 teaspoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Cumin seeds
• 1 whole Bay leaf
• 3 whole Cloves
• 2 whole Cardamom pods
• 1 small Cinnamon stick
• 4 whole Black peppercorns
• 2 tablespoons Vegetable oil
• 2 cups Water
• 1 teaspoon (adjust to taste) Salt
• 2 tablespoons, chopped Fresh cilantro
• 2 slit lengthwise Green chilies

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 in a large, heavy-bottomed pan over medium heat.

Step 3

Add cumin seeds, bay leaf, cloves, cardamom pods, cinnamon stick, and black peppercorns. Sauté for 1-2 minutes until fragrant.

Step 4

Add the sliced onion and sauté until golden brown.

Step 5

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

Step 6

Add the diced tomato and cook until it softens, about 3-4 minutes.

Step 7

Stir in turmeric powder, red chili powder, coriander powder, and salt. Mix well to combine.

Step 8

Add the diced vegetables (carrot, potato, green beans, and green peas) and stir-fry for 3-4 minutes.

Step 9

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

Step 10

Pour in 2 cups of water and bring to a boil.

Step 11

Reduce the heat to low, cover the pan with a tight-fitting lid, and let it simmer for 15-18 minutes, or until the rice is cooked and the water is absorbed.

Step 12

Turn off the heat and let the Tehri rest, covered, for 5 minutes.

Step 13

Fluff the rice gently with a fork and garnish with chopped cilantro and slit green chilies.

Step 14

Serve hot with yogurt or a fresh salad on the side.

Nutrition Facts

Serving size	(1403.4g)

Amount per serving	% Daily Value*
Calories	955.7

Total Fat 37.1g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 19.0g
Cholesterol 4.5mg	0%
Sodium 3972.8mg	0%
Total Carbohydrate 144.6g	0%
Dietary Fiber 21.3g	0%
Total Sugars 30.4g
Protein 21.8g	0%

Vitamin D 0IU	0%
Calcium 303.4mg	0%
Iron 12.6mg	0%
Potassium 1980.7mg	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: 33.4%

Protein: 8.7%

Carbs: 57.9%