Beetroot Pulao

By: Admin Date: 12-Jul 2022 Reading Time: 3 Mins

Beetroot Pulao is a vibrant and nutritious dish that combines the earthy sweetness of beetroot with fragrant basmati rice. The addition of peas and spices creates a colorful, flavorful one-pot meal that’s not only appealing to the eye but also delicious. This pulao can be served as a main dish or a side and pairs well with yogurt or a salad.

For a Serving Size of Two:

Ingredients:

60 grams basmati rice/ brown rice
100 grams grated beetroot
50 grams finely chopped onions
30 grams green peas
20 grams finely chopped tomatoes
2 teaspoons ginger-garlic paste
1 teaspoon cumin seeds
1 teaspoon garam masala
Salt (to taste)
2 teaspoons oil
300 ml water (for cooking rice)
Fresh cilantro for garnish

Procedure:

Rinse the basmati rice under cold water until the water runs clear. Soak it in water for about 30 minutes, then drain.
In a pan, heat the oil over medium heat. Add cumin seeds and let them splutter. Then, add the chopped onions and sauté until they turn translucent.
Stir in the ginger-garlic paste and sauté for another minute. Add the grated beetroot and chopped tomatoes. Cook for about 3-4 minutes until the beetroot softens slightly.
Add the green peas, soaked rice, garam masala, and salt. Mix everything gently to combine.
Pour in the water and bring to a boil. Reduce the heat to low, cover the pan with a lid, and let it cook for 15-20 minutes or until the rice is cooked and water is absorbed.
Once cooked, fluff the pulao with a fork and let it rest for a few minutes. Garnish with fresh cilantro before serving.

Nutritional Benefits:

Beetroot Pulao is packed with health benefits, making it a nutritious choice for any meal. Beetroot is rich in dietary nitrates, which can enhance blood flow and lower blood pressure. It’s also a good source of folate, manganese, and potassium, which are essential for heart health and overall well-being.
The inclusion of basmati rice provides a source of carbohydrates for energy.
Green peas add protein and fiber, contributing to satiety and digestive health. Onions and tomatoes provide antioxidants, vitamins C and K, and other essential nutrients that support immune function. Overall, this colorful pulao is a wholesome, balanced meal that promotes health while satisfying the palate.

Nutritional Information: