30 min Vegetable Indian Pulao (vegan, gluten-free)
Print

No need for take-out! 30 min Indian Pulao Rice | Vegan, Gluten-Free

Course: Main Course
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 servings

No need for take-out with this healthy recipe for a 30 min Indian pulao rice dish. can be made vegan or with added shrimps or meat if desired.

Ingredients

  • 1 1/2 cup brown basmati rice
  • 1/2 organic red pepper chopped
  • 1 onion (large) minced
  • 2 garlic cloves minced
  • 1 ginger peeled and minced
  • 2 carrots (large) washed, cut in small cubes or slices
  • 8 oz organic mushrooms washed, sliced
  • 1 organic tomato washed and cut in small cubes
  • 1 cup organic baby spinach washed
  • 398 ml chickpeas 1 regular size can
  • 1/3 cup peas frozen
  • 1 tsp turmeric ground
  • 1 tsp cumin ground
  • 1 tsp coriander ground
  • 1/8 tsp cayenne ground
  • 5 whole cardamom seeds
  • 1/2 tsp garam masala
  • 1/2 tsp curry powder
  • 3 cups filtered water
  • extra-virgin extra-virgin for cooking
  • 1 tsp unrefined sea salt
  • 1/4 tsp ground pepper

Instructions

  1. Cut the onion and carrots. Warm a large pan over medium heat. While that is heating up, continue cutting the rest of the vegetables (pepper, mushrooms, garlic).
  2. Once the pan is hot, pour a generous amount of olive oil and put the vegetables in (except the tomato, garlic, spinach and chickpeas), stirring often, until nicely roasted (probably 7-8 minutes).
  3. Add all the spices (except salt) and stir well for 15-20 seconds, to make sure the spices develop their flavours. Then add the tomato and garlic for a few minutes and then add the rice, water, and chickpeas, stir, cover and reduce temperature a bit, just under medium.
  4. Let it cook, covered, for about 30 minutes, stirring every 10 minutes or so. If the water evaporates too quickly, add a bit more water so that it doesn't burn at the bottom. A few minutes before the end, throw in the spinach. Add the salt and pepper before serving.

Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 495kcal | Fat: 5g | Sodium: 639mg | Potassium: 1062mg | Carbohydrates: 96g | Fiber: 14g | Sugar: 11g | Protein: 18g | Vitamin A: 6760% | Vitamin C: 37.1% | Calcium: 127% | Iron: 5.8%