Vegetable Pulav
This is one of the popular dishes, in our family, a birthday special ! It never disappoints you.
Category: Indian DISH
INGREDIENTS
Long/Basmati/Jeera rice : 1 measure/paavu (~250 gms), soaked
Oil : 6-8 tbsp
Butter : 1 Tbsp for the end
Fresh Peas : 1 cup or more
Beans : 1 cup diced
Carrot : 1 cup, diced
Onion : 1 large, diced
Mint leaves : 1 cup, diced (half to be ground)
Lemon : juice from half lemon, optional
Can add any choice of vegetables
For Grinding :
Coarsely grind the following:
Coconut : 1-2 tbsp, grated
Green chillies : 6-8, depending on its pungency
Coriander powder : 1/2 tsp
Ginger : 1 inch piece
Garlic : 1 medium bulb, peeled (optional)
Cinnamon : 1 inch piece
Cloves : 6-8 buds
Onion : 1/2, cut in half
Coriander leaves - handful
Mint leaves : handful can be added at the end of grinding (as it turns brown)
METHOD
In a cooker or thick bottomed vessel, heat oil and saute diced onion add mint leaves and saute a bit. Then add peas and stir fry for a few minutes.
Add the coarsely ground masala and mix well. Add beans and carrot, salt saute a bit and then add water (2 measure, including water used for grinding).
When it starts boiling, add soaked, drained rice. At this stage you could taste the liquid mix and adjust taste by adding few sliced chillies and more salt, if needed.
After adding rice, mix well and close the lid and let it cook on low flame till rice is cooked or you could place the whistle and turn off the heat just before the first whistle goes off (that is when there is sufficient pressure build up).
After the heat is turned off, allow it to cool for sometime, if you try to mix when it is very hot, the rice grains break and make it mushy… add lemon juice and butter (if needed) and mix using a narrow wooden spatula so that the rice grains are intact.
Serve hot with raita made of onion, tomato and cucumber in curd of your choice, or with a kurma gravy.
Preparation time : 45-50 min
VARIATIONS
This dish can also be prepared with millets of your choice or khus khus, instead of rice. This could lower the Glycemic index and increase fibre content
INFORMATION
Vegan Friendly : YES
Gluten Free : YES
Calories :
This dish is for special occasions and not good when dieting. 1 Cup = ~ 200 Cal (depending on the added fat)
NUTRITIVE VALUE
Rice is mostly starch/carbohydrate, low on protein, fiber and fat. 100 gms cooked, short grain white rice has about 130 calories, 29 g carbs, 2.4 g protein, 0.2 g of fat and 0.3% fibre (1.8% in brown rice).
Peas are low in calories, high on protein and fiber and contain several vitamins, minerals and antioxidants. A 1/2-cup (170-gram) serving of peas provides the following nutrients : Calories: 62, Carbs: 11 grams, Fiber: 4 grams and Protein: 4 grams.It also provides Vitamin A: 34% of the RDI, Vitamin K and C, Thiamine, Folate, Manganese, Iron and Phosphorus
Carrots are about 10% carbs, contain starch, fiber, and simple sugars. They are extremely low in fat and protein. Carrots are an excellent source of vitamin A (as beta carotene) and . T a good source of several B vitamins, vitamin K and potassium.
100 g or about 2 medium carrots have : Calories: 41, Water: 88%, Protein: 0.9 grams, Carbs: 9.6 grams, Sugar: 4.7 grams, Fiber: 2.8 grams and Fat: 0.2 grams
Green beans are a rich source of vitamins A, C, and K
HEALTH BENEFITS
Carrots are known to reduce risk of cancer and heart disease, to improve eye health and effective in weight loss
Beans/peas are known to help in combating cancer and help in promoting heart health, bone health and fertility
ORIGIN
Rice (Oryza sativa, Asian rice), family Poaceae, had its origins in southern and eastern Asia. One of the oldest cereal grains, rice is believed to have been grown for at least 5000 years !!
Peas (Pisum sativum): Pea is one of the oldest cultivated crops and wild plant is native to the Mediterranean region, and ancient remains dating to the late Neolithic Period have been found in the Middle East. Its domestication is not well understood.
Carrot (Daucus carota) belongs to Apiaceae family and is related to parsley, cilantro, coriander, fennel, anise, dill and cumin. It probably originated in Persia, and spread to Europe and SW Asia. Carrots were cultivated in China and northwestern Europe by the 13th century
French/string/snap beans (Phaseolus vulgaris) : Green beans originated in Peru and spread to South and Central America by way of the migrating Indian tribes. Spanish explorers introduced them to Europe in the 16th century and then to all parts of the world by trading.
WATER FOOTPRINT (is litres of water needed to produce the food) :
Rice, husked, brown : ~ 2172 L/kg ; Peas : 595 L/Kg ; Beans : 561 L/Kg ; Carrots : 195 L/Kg
TIPS
For all masala rice/pulav/biryani/bhath, after the dish is done, turn off the heat and allow it to cool for sometime before you mix and serve. Else, the rice grains get broken and mushy. Also adding a dash of butter before serving enhances its taste and appeal.
did you know ?
Basmati rice has more amylose, which slows down its digestion and hence preferred over white/sticky rice.
Rice is generally a poor source of vitamins and minerals. However, considerable amounts may be concentrated in the bran of brown rice.
Gregor Johann Mendel used peas in his experiments to lay the foundation of modern science of genetics !
One serving of peas contains the equivalent Vitamin C as 2 large apples and a 100 calorie serving of peas contains more protein than a whole egg or tablespoon of peanut butter !
A 3000 year old pea was found in Thailand and Pea leaves are considered a delicacy in China
Carrots are the second most popular type of vegetable after potatoes
Carrots were originally white or purple. Then a yellow carrot appeared through mutation and the familiar orange carrot was bred from it by the Dutch in late 16th century
There are more than 100 species of carrots.
The name “carrot” comes from the Greek word “karoton.” The beta-carotene that is found in carrots was actually named for the carrot itself. The word carrot is first recorded in English in a 1538 book of herbs.
REFERENCES
https://www.medicalnewstoday.com/articles/318699#Fiber
https://www.healthline.com/nutrition/green-peas-are-healthy#section2
https://www.healthline.com/nutrition/foods/carrots#nutrition
https://www.medicalnewstoday.com/articles/285753#diet
https://www.onehundreddollarsamonth.com/10-fun-facts-about-peas/
http://justfunfacts.com/interesting-facts-about-carrots/
https://waterfootprint.org/media/downloads/Report47-WaterFootprintCrops-Vol1.pdf