Tawa Pulao

Tawa Pulao is a vibrant and flavorful Indian rice dish cooked on a flat skillet, infused with a medley of spices and vegetables. This dairy-free version is perfect for a quick and satisfying dinner, bursting with taste and nutrition.

Ingredients

• Basmati rice - 1 cup
• Water - 2 cups
• Oil - 2 tablespoons
• Cumin seeds - 1 teaspoon
• Onion (finely chopped) - 1 medium
• Ginger (grated) - 1 teaspoon
• Garlic (minced) - 1 teaspoon
• Bell pepper (diced) - 1 medium
• Carrot (diced) - 1 medium
• Green peas - 1/2 cup
• Tomato (chopped) - 1 medium
• Red chili powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Salt - to taste
• Cilantro (chopped) - 2 tablespoons for garnish
• Lemon juice - 1 tablespoon

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak for 15 minutes.
2. In a pot, bring 2 cups of water to a boil. Add the soaked rice and a pinch of salt, reduce heat to low, cover, and cook for about 15 minutes until water is absorbed. Fluff with a fork and set aside.
3. Heat 2 tablespoons of oil in a large skillet (tawa) over medium heat. Add cumin seeds and let them sizzle for 30 seconds.
4. Add chopped onions and sauté until they are translucent.
5. Stir in ginger and garlic, cooking for an additional minute until fragrant.
6. Add diced bell pepper, carrot, and green peas. Cook for about 5 minutes until the vegetables are tender.
7. Mix in the chopped tomato, red chili powder, turmeric, garam masala, and salt. Cook for another 2-3 minutes until the tomatoes soften.
8. Add the cooked rice to the skillet, gently mixing to combine all the ingredients without breaking the rice grains.
9. Squeeze lemon juice over the pulao and garnish with chopped cilantro before serving.

Nutrition

• Calories: 350
• Protein: 8 g
• Carbs: 60 g
• Fiber: 4 g
• Sugar: 4 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in complex carbohydrates for sustained energy.
• Packed with vegetables, providing vitamins and minerals.
• Dairy-free, making it suitable for lactose-intolerant individuals.

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