Methi Pulao Bowl

Methi Pulao Bowl is a fragrant and nutritious Indian rice dish that combines the earthy flavor of fenugreek leaves with protein-rich ingredients. This wholesome meal is perfect for a satisfying lunch, offering a delightful mix of spices and textures.

Ingredients

• Basmati rice - 1 cup (200g)
• Fresh methi (fenugreek) leaves - 1 cup (30g), chopped
• Chickpeas (cooked) - 1/2 cup (80g)
• Onion - 1 medium (100g), thinly sliced
• Tomato - 1 medium (100g), diced
• Ginger-garlic paste - 1 tablespoon (15g)
• Cumin seeds - 1 teaspoon (5g)
• Turmeric powder - 1/2 teaspoon (2g)
• Garam masala - 1 teaspoon (5g)
• Vegetable oil - 2 tablespoons (30ml)
• Salt - to taste
• Water - 2 cups (500ml)

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a large pan or pot, heat the vegetable oil over medium heat. Add cumin seeds and sauté until they begin to splutter.
3. Add the sliced onions and cook until they turn golden brown.
4. Stir in the ginger-garlic paste and cook for another minute until fragrant.
5. Add the diced tomatoes, turmeric, and salt. Cook until the tomatoes soften and the oil starts to separate.
6. Mix in the chopped methi leaves and cooked chickpeas, cooking for about 2-3 minutes.
7. Drain the soaked rice and add it to the pan, stirring gently to mix all ingredients.
8. Pour in 2 cups of water and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the rice is cooked and water is absorbed.
9. Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in protein from chickpeas, promoting muscle health.
• Fenugreek leaves are high in antioxidants and may help regulate blood sugar levels.

Tags