Lentil And Mixed Veggie-Basmati Rice Pulao Recipe

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Lentil And Mixed Veggie-Basmati Rice Pulao

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Ingredients:

Serving

1 cup brown lentils, washed and picked over
1 cup basmati rice, washed and drained
1 tomato, peeled and chopped
10 -12 mushrooms, stemmed,and chopped in thick slices
1 small cauliflower, boiled and cut into florets (approx . 300g.)
1 cinnamon stick (small sized 1)
1 large onion, sliced
2 tbsp cooking oil
3/4 cup green peas, washed and drained
1 green chili
salt (to taste)
1 bay leaf
2 green cardamoms
1 -2 clove
1/2 lemon , juice of
1/8 tsp turmeric powder
1/2 cup bell pepper, cut in thin strips (red, green and yellow )
1 bunch cilantro, finely chopped (for garnishing)

Directions:

Boil the lentils in 2 cups of water for about 30 minutes.
Add the Basmati rice, salt to taste, lemon juice (in order to retain the colour of the rice and to keep the grains fluffy as well as for its great flavour, lemon juice is added) and another cup of water.
Cook for 15 minutes.
Boil the cauliflower florets in water to which turmeric powder has been added.
In the meantime while the lentils and rice is being cooked, heat oil in a large skillet.
Add the cinnamon stick, bay leaf, cloves and cardamoms.
Stir-fry for a minute until fragrant.
Add the sliced onion and slit green chilli/red chilli powder.
Saute until the sliced onion turns golden-brown.
Add the red, yellow and green bell pepper strips.
Saute for a few seconds.
Add the chopped tomato, green peas, mushrooms and boiled cauliflower florets; mix well.
Cook on medium-flame for 10 minutes, stirring on and off, until all the veggies are cooked completely.
Add the cooked rice-lentil mixture.
Garnish with cilantro.
Serve hot (preferably, immediately!) with low-fat yogurt or your favourite raita!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	385.84 Kcal (1615 kJ)
Calories from fat	70.98 Kcal
		% Daily Value*
Total Fat	7.89g	12%
Sodium	9.35mg	0%
Potassium	737.38mg	16%
Total Carbs	62.89g	21%
Sugars	6.1g	24%
Dietary Fiber	18.55g	74%
Protein	16.83g	34%
Vitamin C	48.1mg	80%
Vitamin A	0.6mg	20%
Iron	38.1mg	212%
Calcium	49mg	5%

Amount Per 100 g
Calories	152.61 Kcal (639 kJ)
Calories from fat	28.08 Kcal
		% Daily Value*
Total Fat	3.12g	12%
Sodium	3.7mg	0%
Potassium	291.66mg	16%
Total Carbs	24.87g	21%
Sugars	2.41g	24%
Dietary Fiber	7.34g	74%
Protein	6.65g	34%
Vitamin C	19mg	80%
Vitamin A	0.2mg	20%
Iron	15.1mg	212%
Calcium	19.4mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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