Heart-Healthy Tawa Pulao

Infused with vibrant flavors and wholesome ingredients, this Heart-Healthy Tawa Pulao is a nutritious twist on the classic Indian street food dish. Made with fiber-rich cooked brown rice, a rainbow of fresh vegetables, and a medley of fragrant spices like pav bhaji masala and turmeric, this easy-to-make recipe offers a guilt-free indulgence. Cooked on a traditional tawa or flat griddle, the pulao combines the smoky essence of sautéed cumin and ginger-garlic paste with zesty lemon juice and fresh coriander for a finishing touch. Perfect as a main course or a side, this one-pan wonder is ready in just 25 minutes, making it ideal for busy weeknight dinners or meal preps. Packed with heart-friendly olive oil and low on saturated fats, this dish is sure to delight your taste buds while supporting a healthy lifestyle.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups Cooked brown rice
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Ginger-garlic paste
• 1 medium Onion, finely chopped
• 1 large Tomato, finely chopped
• 1 small Green bell pepper, diced
• 1 small Carrot, grated
• 1 cup Green peas (fresh or frozen)
• 1 teaspoon Pav bhaji masala
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder (optional)
• 0.5 teaspoon Salt
• 2 tablespoons Coriander leaves, finely chopped
• 0.5 unit Juice of lemon

Directions

Step 1

Start by cooking 1 cup of brown rice according to the package instructions until light and fluffy. This will yield about 2 cups of cooked brown rice. Set aside to cool slightly.

Step 2

Heat 1 tablespoon of olive oil on a tawa (flat griddle) or a wide skillet over medium heat.

Step 3

Add 1 teaspoon of cumin seeds and let them splutter for 30 seconds until fragrant.

Step 4

Stir in 1 teaspoon of ginger-garlic paste and sauté for 1 minute to release its aroma.

Step 5

Add 1 medium finely chopped onion and sauté until translucent, about 2-3 minutes.

Step 6

Mix in 1 large finely chopped tomato and cook until soft and mushy, about 3-4 minutes.

Step 7

Add 1 small diced green bell pepper, 1 small grated carrot, and 1 cup of green peas. Sauté the vegetables for 3-4 minutes until tender yet crisp.

Step 8

Sprinkle 1 teaspoon of pav bhaji masala, 0.5 teaspoon of turmeric powder, 0.25 teaspoon of red chili powder (if using), and 0.5 teaspoon of salt. Mix well to combine the spices with the vegetables.

Step 9

Add the cooked brown rice to the tawa and gently mix it with the vegetable and spice mixture, ensuring the rice is evenly coated.

Step 10

Cook for another 2-3 minutes, stirring occasionally, until the pulao is heated through.

Step 11

Turn off the heat and garnish with 2 tablespoons of finely chopped coriander leaves and the juice of half a lemon for a fresh, tangy flavor.

Step 12

Serve warm and enjoy this heart-healthy tawa pulao as a main dish or a side.

Nutrition Facts

Serving size	1011.6 grams (1011.6g)

Amount per serving	% Daily Value*
Calories	875

Total Fat 20.50g	26%
Saturated Fat 3.50g	18%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2074mg	90%
Total Carbohydrate 153.50g	56%
Dietary Fiber 23.10g	83%
Total Sugars 24.00g
Protein 24.00g	48%

Vitamin D 0IU	0%
Calcium 159mg	12%
Iron 9mg	48%
Potassium 1749mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.6%

Protein: 10.7%

Carbs: 68.6%