Mixed Vegetable Pulao

Course : Vegetables
Serves: 4
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Ingredients:

25 grams ghee or unsalted butter
1 medium Onion -- sliced fine (30 g.)
2 cloves garlic chopped fine
1/4 teaspoon turmeric powder -- (1 g.)
125 grams cauliflower cut into flowerettes
1 small green pepper -- cut into 2.5 cm. long strips (25 g.)
50 grams carrots -- scraped and sliced fine
140 grams basmati rice -- washed and soaked in cold water for 30 minutes and drained
25 grams frozen green peas or fresh green peas -- boiled until almost tender
25 grams frozen sweet corn
1 teaspoon salt to taste
290 milliliters water
---GRIND TO A FINE PASTE---
1/2 teaspoon black cumin seeds or caraway seeds -- (2 g.)
1/2 teaspoon coriander seeds -- (2 g.)
3 pieces black peppercorns
1 piece bay leaf
1 medium red chilli
2 1/2 pieces cinnamon -- broken up
3 pieces green cardamoms
 

Preparation / Directions:

MELT the ghee or butter over medium heat and fry the onion and garlic for eight minutes or until golden brown. Add the ground spices and the turmeric powder. Fry for two minutes over low heat, stirring requently. Add the cauliflower (or mushrooms), green pepper and carrots, stir-fry for two to three minutes. Add the rice and fry for a further two to three minutes, stirring constantly. Add the green peas, sweet corn and salt, and fry well. Add the water and bring to the boil. Cover the pan and simmer until all the water has been absorbed (for 12 to 15 minutes). Other types of long grain rice will take longer to cook. Do not lift the lid or stir the rice during cooking. Remove the pan from the heat, uncover and allow the steam to escape for two minutes. Do not stir the rice immediately after cooking. Cover the pan and keep it undisturbed for 10 minutes before serving. For a variation, substitute the cauliflower with 125 g. button mushrooms, halved or quartered. Serve with barrah kababs, tandoori chicken, nargisi kababs and a raita or chutney.

 

Nutritional Information:

169 Calories (kcal); 1g Total Fat; (5% calories from fat); 5g Protein; 36g Carbohydrate; 0mg Cholesterol; 43mg Sodium


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