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The Veggie Indian

Healthy Vegetarian & Vegan food recipes, from around the world.

Beetroot Tawa Pulao | Healthy and easy vegan one pot meal

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healthy easy beetroot tawa pulav

 

The best version of rice I like is plain boiled rice. Whenever we go out to any restaurant for dining, people get surprised when I order Plain rice as an accomplishment for my curries and Daal while everyone around me excited for spicy Biryani or at least fresh and fragrant Jeera rice. I belong to that rare species of humans who would prefer to have plain rice with dal without any other condiments and spices added to it. I just love that less spicy, bland sort of taste as it is. 

But lately, I have started experimenting with rice-based dishes. I have made some great healthy varieties like garlic green rice, Thai coconut rice, South Indian curd rice or methi chana pulao. And to add on to this series, I tried this Tawa pulao a few days back. Fragrant spices blended together with sweet beetroot give this tawa pulav an unforgettable flavour which I endeavour to create again and again. There is a slight difference in the making of this tawa pulao and simple vegetable pilaf. Read further to know what that is..
healthy easy beetroot tawa pulav
 
The trick behind this pulao is learnt from a Thelewalah in Delhi, who used to stand in front of our Office every day and hence was our main source of lunch for quite a long time. He used to generously grease his Tawa (the big round one!), sprinkle some water on it, then fry the plain rice with spices. And finally, add the fried vegetables into this roasted rice lot. Garlic and green chilli infused rice did take the taste of this dish to another level indeed. Served with chilled boondi raita, the diners were left satiated and full till gills. 
 
That mix was delish, and yes overloaded with fat and oil. But the way I have made it at home is with mush less oil and lots of vegetables, including beetroot. Which has not only given beautiful pink colour to this dish but also enhances the taste and nutrition manifold.
healthy easy beetroot tawa pulav
Well, now I really can say that I am going into a transition phase from not having spiced rice at all to at least trying new versions of it. Having said that, I still eat my Daal with plain boiled rice and that’s it. All these other varieties are enjoyed best on their own or with some chilled raita. 
Nutritional info: Rich in antioxidants, vitamin A, folic acid etc. 
healthy easy beetroot tawa pulav
healthy vegetable tawa pulao
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Beetroot Tawa Pulao

Quick and easy, this delicious beetroot tawa pulao is a super healthy one pot meal.

Ingredients

  • 2 cups cold n plain boiled rice – Basmati will work best for this recipe
  • ½ cup grated Beetroot – water squeezed out
  • ½ cup green peas
  • 1/4 cup Sweet corn kernels - optional
  • 1 carrot – diced small
  • 2 onions – chopped
  • 4-5 green chillies – chopped fine
  • 1 medium tomato – chopped small
  • 5-6 Large Garlic pods – grated or chopped
  • ½ inch piece of ginger – sliced thin or grated
  • A pinch of Asafoetida
  • Salt to taste
  • 1 tsp Red Chili powder, turmeric, coriander powder each
  • ½ tsp Paprika optional
  • 1 tbsp Butter / Ghee
  • 1 tbsp Oil

Instructions

  1. Heat ghee/butter in a broad flat-bottomed Pan, and fry garlic and green chillies into it. Add a pinch of Salt and turmeric to it and just sauté for 10 sec.
  2. Add the cold rice, separating it with fork or spatula, mixing well with the garlic chilli butter. Keep the flame low, and frequently stir this without covering up. You may sprinkle some water on top, if it gets too try. But remember, we don’t want very moist rice, but just well-cooked fluffy texture. So don’t overdo the water
  3. Once its done, take it off in another plate. Now in the same Pan, heat oil. Add asafoetida and after frying for like half a minute add chopped onion and ginger into it. Fry till it gets browned.
  4. Throw in all the other vegetables and remaining spices, and adjust salt etc.
  5. Cook this covered for 10-12 minutes on a low-medium flame, stirring in between. When done, add in the cooked rice and mix well but very gently, taking care not to break the rice apart.
  6. Keep the flame medium and stir this continuously for another minute. Turn off and garnish with Paprika and Black Pepper, with some sprigs of Cilantro on top.

Recipe Notes

Frying both the rice and the veggies is an important step for this specific dish. You could also go ahead with the general tadka method and fry the vegetables first and then add plain boiled rice into the wok directly. Frying them separately definitely churns out a distinct flavour though.

This Pulao tastes great when served fresh and hot straight from the griddle since it tends to get watery when cold.

Cut a piece of onion alongside and serve with Raita, Chutney and some mild Curry.

Some other rice dishes that are as healthy as they are delicious: 

Tomato beans rice

beans tomato rice

Authentic Hyderabadi biryani

authentic hyderabadi biryani

Methi matar pulao 

methi matar pulao recipe

Chickpeas vegetable pilaf

vegetable pulav rice

Saffron broccoli rice

broccoli saffron rice

 

 

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Comments

  12. nupur..that looks really really yum..that first pic stole my heart n what a nice orange container! i love rice in any form n have to try hard to not eat them on a regular basis.

    Reply

  33. Hi Nupur,
    Thanks for the lovely comments on my space, If interested in Home Bakers challenge please click here :
    our Facebook group.

    Reply

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