Vegetable Thali Rice

Vegetable Thali Rice is a wholesome Indian dish packed with colorful vegetables and high-protein pulses, served with aromatic basmati rice. This vibrant meal is not only nutritious but also a delightful feast for the senses.

Ingredients

• Basmati rice - 150 grams
• Chickpeas (cooked) - 100 grams
• Green peas - 50 grams
• Carrot (diced) - 50 grams
• Bell pepper (diced) - 50 grams
• Onion (finely chopped) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cooking oil - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves (for garnish) - 2 tablespoons

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 30 minutes.
2. In a pot, heat 2 tablespoons of cooking oil over medium heat. Add 1 teaspoon of cumin seeds and let them splutter.
3. Add 1 medium finely chopped onion and sauté until golden brown. Then, add 1 tablespoon of ginger-garlic paste and sauté for an additional minute.
4. Stir in 1 medium chopped tomato, 1/2 teaspoon of turmeric powder, 1 teaspoon of coriander powder, and salt to taste. Cook until the tomato is soft.
5. Add the diced carrot, bell pepper, and 50 grams of green peas. Cook for about 5-7 minutes, until the vegetables are tender.
6. Add 100 grams of cooked chickpeas and 1/2 teaspoon of garam masala to the vegetable mixture, stirring well to combine. Cook for another 2 minutes.
7. In a separate pot, bring 300 ml of water to a boil. Drain the soaked rice and add it to the boiling water. Cook until the rice is tender and water is absorbed, about 10-12 minutes.
8. Once the rice is done, fluff it with a fork and serve it alongside the vegetable mixture. Garnish with fresh coriander leaves.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 75 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

• High in protein from chickpeas, which aids in muscle repair and growth.
• Rich in dietary fiber from vegetables and rice, promoting digestive health.

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