Vegetable Pulav (Rice cooked with vegetables)

 Vegetable Pulav

Vegetable pulav is a complete meal by itself because it has starch, carbs, protein, micro nutrients as well as much needed dietary fibers. Pulav served with curd/riata/chutney/salad /pickle elevates the whole experience of eating pulav to next level. In this post I have given recipe for making pulav without onion and garlic, though later on in suggested variation column  I have given the steps for adding onion and garlic to pulav.

Preparation Time: 20-30 minutes
Cooking Time: 30- 40 minutes
Servings: 4 Large servings

Nutritional Value (Approx. value for the total cooked amount)

Energy 1250cal

Carbs    294 carbs

Fat       80g 

Dietary fibers  40.5 gm 

Folates  216ug

Niacin  1.04mg niacin

Vit A   40 iu,

Sodium 150mg +rest from  salt 

 Potassium 1400 + from salt 

Calcium  1.0 g 

copper  982 mg,

magnisium  534mg,

Iron 12 mg  

Phosphorous 758mg,

Zinc   5.70mg

Sugars 10.5 g

Protein 25 g protein 

Ingredients Required For Making Vegetable Pulav:

• 150 gm Basmati Rice (Long grained rice)
• 100gm French Beans
• 100 gm Carrot (1 medium size)
• 50 gm Capsicum (1 lagre)
• 100 gm Potato (1 large)
• 75-100 gm Cauliflower florets
• 100 gm Shelled Peas
• 200-250 gm Paneer
• 1 Teaspoon Cumin seeds (Jeera)
• 4-5 Cloves (Lawang)
• 2 Black Cardamom ( Badi/kali elaichi)
• 2 Green Cardamom (Hari elaichi)
• 2-3 Bay leafs (Tej patta)
• 1 Pinch Nutmeg Powder
• 1 flower of Mace
• 2 Teaspoon grated ginger (or ginger paste)
• 1 Teaspoon of Red chili powder (or to taste)
• 1/2 Teaspoon Turmeric powder (Optional)
• Salt to taste
• 50 gm Of Clarified Butter (Ghee)

Directions for Making Pulav:

• Wash and pat dry all vehgetables.
• Peel and cut potato to big pieces or of size of your liking.
• Cut carrots, beans , cauliflower to long pieces.

 Few Vegetables For Pulav

• Remove the stem and seeds of capsicum and cut capsicum to big pieces.
• Wash the rice in running water and soak it in 200 ml  water.
• Pound cardamoms and mace and keep them aside
• Cut paneer to the size of your liking and sautee them on a thick bottom pan till both sides become pinkish brown. Keep aside
• Heat ghee in a pressure cooker on high flame.
• Once the ghee is hot enough but not smoking lower the heat and add
• Cumin seeds
• Cloves
• Bay leafs
• Pounded bleck and green cardamoms
• Mace
• Nutmeg poder
• Cook for say 30-40 sec. The seeds will splutter and wonderful aroma of cooked spices with come.
• Add ginger and cook for 10-15 sec.
• Add potatoes and cook on low heat for about 2 minutes with continuos stirring. Potatoes will change the color and textue.   The outer skin will look crispy.
• Add capsicum and cook for 1-2 minutes with continuous stirring. Do not allow the capsicum to attain dark coclor(burn).

Potatoes and Capsicum Being cooed with spices

• Add cauliflower and cook for 1-2 minutes with continuous stirring.

Cauliflower with shallow fried Potatoes and Capsicum

• Add beans and carrots. Cook for a minute or so with continuous stirring,

Beans and Carrots added 

• By now all vegetables will be seeped well in floavors of spices and cooked partiailly,
• Drain water from soaked rice keep the water aside for further use.  Add soaked, drained  rice to the vegetables in the cooker.

Soaked Rice being sauteed with veggies

• Add shelled peas and mix.
• Stir and mix nicely.
• Add
• Turmeric
• salt
• Red chili powder
• Mix.
• Add paneer and mix nicely.

Paneer added 

• Add water kept aside after draing the rice. Mix and check for water level if required add more water.

Water added as per requirement

• The measure of water is that the level of water should be 1/2 centimeter abouve the rice-vegetable mixture. (Use spoon handle forchecking water level). The water requirement may changes for different variety of rice. Regular cooking of steamed rice the measurement is one cm above the rice level, but in pulav rice is less and veggies are in large quantity (rice1 : veggies4) thus water requirement is less.
• Close the lid of pressure cooker with weight on it. Bring the heat to maximum till pressure starts building in cooker.
• Once the pressure is built in pressure cooker bring the heat to low and allow it to cook for 10 minutes (If the cooker gives whistle then cook till three whistles are given by cooker).
• Switch off the heat and allow it to cool. Open only when there is no pressure in the cooker. Sprinkle 10-20ml. of melted ghee and give a gentle twirl to pulav.

Vegetable Pulav

Serve hot pulav with raita/curd/pickle/chutney papad. and enjoy the meal of pulav.
https://jyotsna-pant.blogspot.com/2012/07/pahari-kheere-ka-raita-cucumber-and.html

http://jyotsna-pant.blogspot.com/2011/10/green-coriander-and-mint-chutney.html http://jyotsna-pant.blogspot.com/2012/06/mango-pickle-north-indian-style.html

Tips:

• Make sure the spices added for tempering don't turn black(Burn) this will bring undesired change in the appearance as well as the taste of pulav. 
• Too much water will make pulav mushy and less water will cause undercooking of rice so add water properly as per the measurement.
• Adding ghee when the pulav is cooked gives amazing flavor to pulav.
• The ratio of vegetables to rice should be 4:1. But you can change as per taste. I prefer lots of veggies so that I get full nutrition and ofcourse delectable taste.
• If the peas are frozen peas then they should be added along with paneer so that they donot over cook and lose their color and texture.

Suggested Variation:

• Since the recipe does not ask for onion and garlic, but veg-pulav is also made by adding lots of onion and garlic.
• Take 2 medium size onion (!00gm) slllicethem thin and log,
• 8-10 cl.oves of garlic, peel and crush then in mortar and pestle.
• Afetr the spices are cooked add garlic and onion cook till translucent then add potato and follow the recipe then onward as above.
• Paneer can be replaced by soaked nutri-nuggets (Soya nuggets). Squeeze all water from soaked nutri-nuggets and fry them along with potatoes, then add veggies as per the recipe.

Vegetable Pulav with Nutri-nuggets

Gajar-Methi ki sabzi (Carrot-Fenugreek leaf vegetable)

Gajar - Methi ki sabzi 

Come winters and in Indian subcontinent market is flodded with Red juicy carrots(Gajar) and fresh green methi (fenugreek leafs). In most of the places methi is ssold in bunches, but many places we get pickied leafs of methi by weight. What ever the way we get it, the green and red color of methi and carrot compliment each other exactly in the same way as the sweet taste of carrot and slightly bitterish taste of methi compliment erach other.
Gajar-Methi ki sabzi is an Indian vegetarian savory packed with micronutrients and dietary fibers. It is normally paired with Roti /parantha. I love to have with dal-chawal (boiled rice and pulses).
Diabetic people who cannot consume potatoes, this vegetable preparation is excellent substitute to aloo-Methi.
Preparation Time: 10-15 minutes
Cooking Time: 10 minutes
Serving: 4 large servings

Nutritional Value: (Approx. values) for vegetable made from 200g methi leafs and 100 g carrots.
170 Cal
28g Carbs
10g Protien
15g Dietary Fibers
140mg Sodium
12g Sugars
10g Fats
200mg Calcium+
5mg Iron+
1070mg Potassium+
12066IU Vitamin A+
110mg Vitamin C+

Ingredients Required For making Methi-Gajar Ki Sabzi:

• 200 gm Cleaned Fresh Methi Leafs (Approx. 1 thick bunch)
• 100 gm Carrots (Preferably red carrots not orange one)
• 10 ml. Cooking oil (I use Mustard oil)
• 1 Teaspoon Cumin seeds
• 1 Whole red chili
• 1Pinch Hing(Aesafotida)
• Salt To Taste

Direction For Making Gajar-Methi Ki sabzi:

• Wash the clesaned methi leafs in flowing water. Transfer the washed methi leafs in a sieve and allow all water to strain from it.
• Wash and cut the carrots to small pieces.

Chopped Carrot 

• Chop washed methi leaves finely.

Chopped Methi 

• In a thick bottom wok take oil and heat on high flame (do not heat it to smoking state). To the hot oil 
• Add 
• Cumin seeds
• Red chili
• Hing 
• When thr seeds have spluttered and red chili color changes wonderful oroma of tempering will come. Add carrot and bring hr heat to medium and cook till carrotspieces loose there shape and color changes. (Carrot pieces will shrink.)

Carrots added to the tempered oil 

Carrots cooked

• Add chopped methi leafs. Mix Nicely and cook on high flame for 1 minute.

Methi added to cooked carrots

• Add salt and mix.
• Cover and cook on low heat with intermittent stirring for 3-4 minutes. Methi leafs will wilt and will look a bit more darker. This is the state at which the heat should be switteched off. Cover and allow the vegetable to cook in the steam and residual heat.

After 3minutes of cooking 

• Removed ther cooked vegetable in a bowl and serve hot with Roti/Parantha, or Dal-Chawal.

Gajar-Methi ki sabzi 

Tips:

• Allow all water to drain from washed methi leafs. Else excess water in methi will ask for longer cooking and this changes the color and taste of vegetable which is not desired.
• Cut bcarrot to smaller pieces. Thick pieces of carrot give wrong texture to vegetable.
• Add methi only when gajar is almost done. Because methi i9s cooked for short time to retain its color, texture and taste.
• Overcooking of methi will cchange its atste to unsavory bitterish taste.

Suggested Variations: None.