Karnataka Ragi Pulao

Karnataka Ragi Pulao is a wholesome and nutritious dish made with finger millet, aromatic spices, and fresh vegetables, offering a delightful balance of flavors. This vibrant pulao is not only delicious but also packed with health benefits, making it a perfect meal for any time of the day.

Ingredients

• Ragi flour - 100 grams
• Basmati rice - 100 grams
• Water - 400 ml
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Carrot - 1 small, diced
• Green peas - 50 grams
• Green chili - 1, slit
• Ginger-garlic paste - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Turmeric powder - 1/4 teaspoon
• Garam masala - 1/2 teaspoon
• Coriander leaves - a handful, chopped
• Salt - to taste
• Oil - 2 tablespoons

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 20 minutes.
2. In a pan, heat oil over medium heat and add mustard seeds and cumin seeds; let them splutter.
3. Add the sliced onion and sauté until golden brown, then add the ginger-garlic paste and green chili; cook for another minute.
4. Stir in the chopped tomato, diced carrot, and green peas; cook for about 3-4 minutes until the vegetables soften.
5. Add turmeric powder, garam masala, and salt; mix well and cook for another minute to combine the spices.
6. Drain the soaked rice and add it to the pan, mixing gently with the vegetables and spices.
7. Add the ragi flour to the pan and mix thoroughly, ensuring there are no lumps.
8. Pour in the water and bring to a boil; then reduce the heat to low, cover, and let it cook for 15-20 minutes, or until the rice is tender and the water is absorbed.
9. Once cooked, fluff the pulao with a fork and garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in dietary fiber, aiding digestion and promoting gut health.
• High in calcium and iron, supporting bone health and preventing anemia.

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