VEGETABLE PULAO / VEG PULAO |Chitra's Foodbook

November 20, 2009

VEGETABLE PULAO / VEG PULAO

I don’t remember the source for this recipe but its really an easy to make , delicious rice variety.I usually prepare this for my husband’s lunch box .Tastes great with simple onion raita..So here we go ,

Ingredients :

Basmati rice – 1/2 cup
Water – 1 cup (Little less than 1 cup for fluffy rice)
Carrot , beans , peas and potato – 1 cup (chopped )
Green chilly - 2 nos (slit cut )
Ginger – 1 inch size (Chopped finely )
Garlic – 5 flakes( –do-) OR use ginger. garlic paste - 1 tsp
Big onion –1 no (-do-)
Cinnamon – a small stick
Cloves – 2 nos
Cardamom – 1 no
Bay leaf – A small leaf
Jeera – 1/4 tsp (optional)
Oil – 2 tbsp
Ghee – 2 tsp
Roasted cashew – to garnish

Method :

Wash and chop all the veggies and set aside.
Wash and soak the rice in required water.(i soaked for 30 mins)Do not drain the water.
In a broad kadai , add oil , jeera and the spices in the same order.
Add the ginger , garlic pieces ..saute well and then add the finely chopped onions.Saute till it becomes transparent.
Finally add the chopped vegetables and the required salt.
Mix well and add the rice with soaked water.(the water should be 1 cup )
Transfer everything into a cooker and add 2 tsp of ghee to it.
Cover and Cook for 1 whistle.

Serve hot with raita !!
KITCHEN CLINIC :

BEANS:

Beans are low in fat and offer an excellent source of protein, fiber, and complex carbohydrates.
They are also a very good source of folic acid and
molybdenum.
They provide significant amounts of iron, phosphorus, magnesium, manganese, and potassium.
The major health benefit of common beans is their ability to lower cholesterol due to their rich source of fiber.
Studies have shown that the high fiber contained in beans
prevents blood sugar levels form rising too rapidly after a meal. This makes beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.
Common beans promote heart health due to their fiber, antioxidants, folic acid, vitamin B6 and magnesium.
Research has indicated that beans are also protective against cancer.

CARROT:

Of all the commonly consumed vegetables, carrots provide the highest amount of provitamin A carotenes.
Carrots also offer an excellent source of fiber, vitamin K, and biotin.
They are a good source of vitamins B6 and C, potassium, and thiamine.
Carrots contain a large amount of antioxidant compounds which help to protect against cardiovascular disease and cancer.
The high intake of carotene has been linked with a
20 percent decrease in postmenopausal breast cancer and up to a 50 percent decrease in the cancers of the cervix, bladder, colon, prostate, larynx, and esophagus.
Extensive studies have shown that a diet that includes at least one carrot per day could cut the rate
of lung cancer in half.
Carrots are also effective in promoting good vision, especially night vision.
Beta-carotene provides protection against macular degeneration and the development of senile cataracts - which is the leading cause of blindness in the elderly .

GREEN PEAS :

When your mom told you to eat your peas, she knew what she was talking about. Peas flaunt twice the protein of most vegetables, so they're the ideal substitute for fattier protein fare, providing an excellent strategy for controlling your fat intake.
Green peas, like dried peas, are legumes, except they're eaten before they mature. As with all legumes, they're chock-full of nutrients and low in calories.
Their fiber, mostly insoluble, aids intestinal motility and may help lower cholesterol. Of the myriad nutrients peas provide, iron is particularly important since it's hard to find non-animal foods with much of this blood-building nutrient.
Snow peas and other edible-podded peas don't contain the same amount of protein or nutrients green peas do. But they are rich in iron and vitamin C, which help maintain your immune system. Peas have lutein, the carotenoid with a proven record of helping to reduce the risk of age-related macular degeneration and cataracts.

Basically , all fruits and vegetables offer outstanding health benefits. Nutritional research shows that each one contains its own set of vitamins, minerals, antioxidants, and other
important nutrients. To get the maximum health benefits, experts recommend eating a variety of fruits and vegetables along with other natural foods.
CINNAMON & CLOVES:-

CINNAMON & CLOVES HELP LOWERING THE CHOLESTRAL AND GLUCOSE LEVELS.
SO IT ALLEVIATES THE CARDIOVASCULAR DISEASES & TYPE-2 DIABETES.
JUST HAVING 1/4 tsp OF CINNAMON POWDER TWICE A DAY WITH WATER HELPS IN WEIGHT REDUCTION.
CLOVES ARE VERY USEFUL IN REDUCING TEETH & GUM PROBLEMS(PAIN & SWELLING).
ALSO IT PREVENTS INFLAMMATORY DISEASES LIKE ARTHRITIS , DERMATITIS ETC..
CLOVES INDUCE SLEEP TOO.