Monday, August 29, 2011

Green Moong and Mixed Veggie Pulao



I love cooking one pot meals the reason being very obvious – healthy and quick. So here is yet another healthy and nutritious one pot meal that gets ready in minutes – Moong Dal and Mixed Veggie Pulao.

A well balanced vegetarian meal should always have a rice, dal and veggies combo, (Carbohydrates, Proteins and Vitamins) which is fulfilled by this dish. All this sounds very good, but how many of our kids have rice and dal when given as such? At least my daughter can’t even stand the sight of the regular yellow dal. Now with this recipe at hand, I know how to sneak in my dal and veggies. This pulao was a super hit with both my daughter and H. It is a perfect healthy lunch box recipe and is a keeper for me. Now to the recipe:

Serves: 3 to 4

What you’ll need:

1. Basmathi Rice - 1 ½ cups
2. Whole Green Moong – ¾ cup
3. Carrot – 1 medium
4. Potato – 1 medium
5. Fresh or Frozen Green Peas – a handful
6. Onion – 2 Medium
7. Tomatoes – 2 to 3 Medium

For Grinding

1. Ginger – a small piece
2. Garlic – 3 to 4
3. Green chilles – 2 to 3
4. Scraped Fresh coconut – 1 tblsp
5. Fresh Coriander Leaves – a small bunch

For Seasoning

1. Cumin Seeds – 1 tsp
2. Bay Leaf – 1
3. Cloves – 2
4. Elaichi – 2
5. Cinnamon – a small piece
6. Cashewnuts - a few
7. Oil and ghee – 1 tbsp


Method

Soak the whole moong for 3 to 4 hours. Grind the items mentioned under to grind to a fine paste without adding water. Wash, peel and chop the veggies into cubes. Wash and drain basmathi rice.

Heat a pressure cooker with the oil and ghee. Add the items mentioned under (for seasoning). Fry for a minute. Now add the sliced onions and fry till onions turn light brown. Next add the chopped tomatoes and fry till they are soft. Next add the veggies one after the other and sauté for another minute. Now add the ground paste and fry for about 2 minutes on medium heat. Next add the soaked moong and the rice. Saute for about 2 minutes or till all the moisture is evaporated. In the meanwhile, boil about 2 ¼ cups of water. Add the boiling water to the rice and veggies as soon as the moisture is evaporated. Now add salt to taste Stir well and cook covered for about 2 whistles.

Healthy and tasty Moong dal pulao is ready. Serve with a raita of your choice.


Notes

1. Though I did not have the time to sprout my moong, feel free to use the sprouted one too.
2. You can use other vegetables like, French beans, cauliflower or capsicum.

Some Useful Tips

1. Always soak any kind of legume for at least 20 to 30 minutes in warm water to get complete benefit out of it.
2. Always drain the water in which the legumes are soaked, wash it again and use fresh water for cooking. It is said that legumes leave out some toxins upon soaking.

Sending this to Smita’s Healthy Cooking Challenge hosted Anamika and to Susan’s MLAA 38 hosted by Preeti

26 comments:

simply.food said...

Love this delicious one pot meal.

revathi said...

Lovely healthy rice dish... looks very filling:)
Reva

Chandrani Banerjee said...

Very grreny healthy pulao.

Babli said...

Very delicious, flavourful, healthy and yummy pulao. Lovely presentation.

Hari Chandana said...

Lovely recipe.. looks absolutely perfect and tempting.. thanks for sharing dear :)
Indian Cuisine

khushi said...

healthy and delicious pulao....
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Santosh Bangar said...

filling pulav is very pleasing

aipi said...

Wholesome dish ~ a great one pot meal for sure!
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Suchi said...

one pot meals, anytime! lovely dish with good flavors!

Vimitha Anand said...

Healthy n flavorful pulao...

RAKS KITCHEN said...

Wow,nice recipe,sounds very healthy!

ANU said...

very innovative and healthy recipe...love it!

Chk out my Diwali Event:
http://anuzhealthykitchen.blogspot.com/2011/08/diwali-festival-of-lights-event-aug.html

and On Going Event - Strawberry Desserts

http://anuzhealthykitchen.blogspot.com/2011/07/event-berries-strawberry-desserts.html

sangee vijay said...

so healthy n yummy pulav..love the addition of lentils along with mixed veg...lovely preparation..

Vidhya said...

I too am a big fan of one pot meals. I am adding this delicious rice to my easy to make dish collection.

Swathi said...

Delicious and healthy one pot meal.

Priya said...

Fabulous one pot meal,super satisfying..

Nandini said...

The pulao looks very tasty and nice...

Padhu said...

Healthy one pot meal

Suja said...

Flavorful and lovely pulao..yum

Crumpled Chillies said...

Moong is healthya nd pulao delicious! good combination! :)

SouthIndianHome said...

Pulav looks delicious. A healthy one pot meal..
South Indian Recipes

Kalyani's Platter said...

Looks delicious & also healthy too ... Happy to follow u ....

soujanya said...

Flavourful rice...Love this rice.....delicious n healthy too....Gud combo..
first visit here....you hav a nice space....keep going..
gud luck!

Meena Iyer said...

Hi kaveri, prepared the pulao following your recipe..turned out to be a winner...husband and kids are asking how come you are preparing such tasty delicacies...just a secret:-) :-)

meena iyer said...

Hello kaveri..tried out this wonderful recipe...it came out a winner...i just love your blog and also enjoy cooking the traditional palakkad recipes...

Kaveri Venkatesh said...

@ Meena Iyer: Thanks a lot for trying out the recipe. I am really glad that you and your family liked it. You have made my day with your encouraging words. Do send some pics of the dish that you made from the blog to my email id.

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