Keralan Vegetable Pulao

Keralan Vegetable Pulao is a fragrant and colorful rice dish, infused with the rich flavors of Kerala's spices and fresh vegetables. This gluten-free meal is perfect for a wholesome lunch or dinner, offering a delightful medley of textures and tastes.

Ingredients

• Basmati rice - 1 cup
• Water - 2 cups
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Cinnamon stick - 1 inch
• Cloves - 3
• Cardamom pods - 2
• Onion - 1 medium, thinly sliced
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Carrot - 1 medium, diced
• Green beans - 100 grams, chopped
• Peas - 100 grams, fresh or frozen
• Coriander leaves - 2 tablespoons, chopped
• Salt - to taste

Steps

1. Wash the basmati rice under cold water until the water runs clear, then soak it in water for 20 minutes.
2. In a pot, heat coconut oil over medium heat. Add mustard seeds and let them splutter.
3. Add cumin seeds, cinnamon stick, cloves, and cardamom pods, and sauté for a minute until fragrant.
4. Stir in the sliced onion and sauté until golden brown.
5. Add grated ginger, minced garlic, and slit green chili, and cook for another minute.
6. Add the diced carrot, chopped green beans, and peas, and sauté for 3-4 minutes until the vegetables are slightly tender.
7. Drain the soaked rice and add it to the pot, stirring gently to mix with the vegetables and spices.
8. Pour in 2 cups of water and add salt to taste. Bring to a boil.
9. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15-18 minutes, or until the rice is cooked and water is absorbed.
10. Remove from heat and let it sit covered for 5 minutes. Fluff the pulao with a fork and garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 400
• Protein: 9 g
• Carbs: 70 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 8 g
• Unsaturated Fat: 2 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals from the mixed vegetables.
• Contains antioxidants from spices like ginger and garlic.

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