Cauliflower Pulao/Pilaf

Cauliflower Pulao 1.JPG

Cauliflower Pulao/Pilaf

Hi friends! Cauliflower Pulao/Pilaf is an easy recipe which can be prepared as one pot meal! Pulav/Pilaf, a rice dish consumed mainly in Central Asia, South Asia and the Middle East.

 Ingredients:

1 tea cup Basmati Rice

2 cups Cauliflower tiny florets

15 cloves Garlic, crushed

1 Bay leaf /Tej Patta

3-4 Cloves, powdered

3-4 black peppers, powdered

3 black cardamoms

2 ” stick Cinnamon

1/2 tsp turmeric powder

1 tsp salt or salt to taste

3 tbsp Cooking oil

2 tea cups water

Method:

Step 1.

Wash well and soak the rice in water for 30 minutes. Drain and keep ready.

Step 2.

Wash the cauliflower florets well under running water. Drain and keep aside.

Step 3.

In a heavy bottom pan take the cooking oil and place it on high flame. Add Bay leaf/Tej patta, Black cardamom, Cinnamon, turmeric ,powdered cloves and pepper. Sauté for few seconds , add garlic paste stir for few seconds .

Step 4.

Add Cauliflower florets to these spices and sauté on medium flame for few more seconds.

Step 5.

Add drained rice, salt and two tea cups of water. Bring it to a boil and reduce the heat. Cover and cook on the slow flame for fifteen minutes or till rice is well cooked.

Step 6.

Serve hot with mint Raita, pickle and papads!

 Health benefits of Rice :

The health benefits of rice are many. Rice is the staple grain for more than half the world’s population, especially Asia. Rice is becoming increasingly popular in other parts of the world as well. Rice is a great source of complex carbohydrates which give us the energy we need. According to FAO (Food and Agriculture Organization of United Nations), rice provides 20 percent of the world’s dietary energy supply.

Rice contains all the amino acids essential for building and maintaining muscle tissue, and make up antibodies, enzymes, and hormones. These amino acids also help maintain healthy skin, hair, eyesight, and nourish the heart, lungs, tendons and ligaments, brain, nervous system and glands.

Rice is low in fat, cholesterol, and sodium and hence makes a perfect food for those with high blood pressure and requiring a low-sodium diet. The calcium in rice (especially brown rice) helps lower blood pressure.

Ref. http://vegrecipes4u.com/health-benefits-of-rice/

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Save

Save

Save

Chickpea Pilaf / Chole biryani

Chickpea Pilaf / Chole biryani

chana pulao.jpg

Hi friends !Here is a yummy combination of rice, chickpeas / Kabuli chanas /Gabanzo beans, with spices. It is a complete, nutritious and healthy meal.

Cooking time: 20 minutes approx.

Cuisine: Indian , North Indian

Course : main

Serves: 4

Ingredients:

  • 1 cup basmati rice
  • 1 1/2 cup chickpeas/chole/garbanzo/kabuli chanas, canned or cooked
  • 3cups sliced onions
  • 1 tsp cumin seeds/jeera
  • 2 bay leafs/tejpatta
  • 11/2 tsp salt / or to taste
  • 3 cloves, powdered
  • 1 black cardamom, powdered
  • 1 tbsp fresh lime juice
  • 1/2 tsp cinnamon powder
  • 6 black pepper corns, powdered
  • 3 tablespoons oil
  • 1/4 tsp gram masala/ mixed spices powder
  • 2 cups water

  Method:

Step 1.

Wash the rice well and soak it for 15 minutes.

Step 2.

Soak the dry chickpeas/chole/garbanzo/kabuli chanas overnight.In a pressure cooker take the soaked dried chickpeas/chole/garbanzo/kabuli chanas along with the water soaked in. Add salt to it and place the cooker on high flame. The moment full pressure is formed, reduce to low flame for twenty minutes. Switch off the stove.

( If using canned chickpeas/chole/garbanzo/kabuli chanas, drain the liquid out of the can of chickpeas and wash the chickpeas well. Keep aside.

Step 3.

Heat the oil in a deep heavy bottom pan, add cumin seed. When cumin starts crackling add the bay leaves, powdered cloves, pepper powder, cinnamon, cardamom powder sauté for few seconds. Add the sliced onions. Fry the onions till golden brown.

Step 4.

Add chickpeas/chole/garbanzo/kabuli chanas and rice, salt and water. After it comes to a boil, reduce the heat to low flame and cover the pan and let it cook till rice is well cooked (approximately 10-12 minutes). Sprinkle lemon juice and gram masala, switch off the stove.

Step 5.

Serve hot with  Potato Raita/ Coconut Raita or any other Raita of your choice !

Note:

Cover and cook the rice on low flame after water starts boiling. Don’t stir the rice while they are cooking.check the rice in about 110-15 minutes. Check when the  the water has evaporated and rice is tender and well cooked, switch off the stove.

HEALTH BENEFITS:

  1. White Chickpeas is a versatile source of protein in the human body.
  2. It helps in boosting the protein power and energy, which is a basic requirement for the healthy body.
  3. Chickpeas consist natural protein and vitamins which helps in muscle and body building.
  4. They are low in fat and cholesterol.
  5. Boiled chickpeas are highly beneficial to provide protein, foliate and zinc in the body.
  6. Chickpeas are high dietary fibre, which is an ultimate source of carbohydrates, hence strongly recommended to the diabetics
  7. Basmati is a healthy ‘supergrain’

    Basmati is gluten-free and low in fat. It contains all eight essential amino acids, folic acid, and is very low in sodium and has no cholesterol.

    Basmati has a low to medium glycaemic index, meaning that energy is released at a slower, steadier rate leading to a more balanced level of energy.

Ref.http://www.tilda.com/our-rice/why-basmati-is-best

Difference between basmati rice and regular rice (both the brown and white versions)?

Basmati rice is a unique species of rice originating from India. Just like all species of rice, basmati is available in white or brown versions, depending on the extent of the milling process. Like jasmine rice, it has its own unique smell. In the case of basmati, this smell is due to the presence of a chemical called 2-acetyl-1-pyrroline, which is found in basmati rice at about 90 parts per billion. That’s about 12 times more than in other types of rice, giving basmati its special aroma. Brown basmati rice is comparable to other types of brown rice in nutrient content (although it does contain about 20% more fiber compared to most other types of brown rice), and white basmati rice is comparable to other types of white rice.

Ref. http://whfoods.org/genpage.php?tname=dailytip&dbid=365

 

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

Green Peas Rice

 Rice with peas 2

Green Peas Pulao / Matar Pulav

Serves: 2
Cooking time (approx.): 20 minutes
Cuisine: North Indian, Vegetarian
Ingredients:

  • 1  cup Basmati rice / long grain rice, uncooked
  • 1  cup green peas, shelled
  • 2  medium size onions, finely sliced
  • 1 tsp Cumin seed / Geera
  • 2  tablespoons butter olive oil
  • 2 1/2  cups water
  • 1 1/2 tsp salt to taste

Method:

Step 1.

Wash the rice well. Soak it in water for half an hour for best results. Keep aside.

Step 2.

Heat oil on medium flame in a large heavy-bottomed pan, add cumin seed, when it splutters add sliced onions .

Step 3.

Fry for a few minutes, till onions turn light golden brown.

Step 4.

Add the rice, green peas, water and salt to the fried onions. Mix well bring to boil on high flame. Once it stars boiling , reduce heat to low flame and cook covered on low level for ten to fifteen minutes or till all water is absorbed.

Step 5.

Serve hot , garnishing with a sprinkling of black pepper powder.

Note: Green peas / matar are a good way to add more taste to Basmati rice.Green peas rice is more delicious when served with curries, Raitas and salads .