PULAV

IRON FOCUSSED INGREDIENT - Brown rice
INGREDIENTS
  • 1/4 cup chopped onions
  • 1/2 cup sliced potatoes
  • 1/2 cup green peas
  • 1 cup chopped cauliflower
  • 1 ¼ cups brown rice , soaked and drained
  • 2 laung /lavang
  • 1/2 sticks of dalchini
  • 2 elaichi pieces
  • 2 tejpatta
  • Salt to taste
  • Cherry tomatoes
    For The Green Paste
  • 2 cups chopped dhania
  • 1/4 cup phudina
  • 1 tbsp grated coconut
  • 1 tbsp poha
  • 2 chopped green chillies
  • 1 tsp jeera
  • 2 tsp lemon juice
  • Salt to taste
  • Chopped dhaniya
METHOD
    For the green paste
  • Combine all the ingredients and blend in a mixer to a smooth paste using a little water. Keep aside
  • Heat a pressure cooker
  • Add the laung, dalchini, tejpatta and elaichi and dry roast on a slow flame for a few seconds.
  • Add the onions and dry roast on a slow flame for 30 seconds.
  • Add the potatoes, green peas, cauliflower, green paste, brown rice and salt, mix well and cook on a medium flame for 1 to 2 minutes, mix well
  • Add 3 cups of hot water, mix well and pressure cook for 3 whistles.
  • Garnish with dhaniya and cherry tomatoes
Nutrient values per serving
Protein 4.2 g
Potassium 0 mg
Iron 1.7 mg
Calcium 0 mg
Fiber 1.6 g