To make this healthy pulao recipe, heat 1 teaspoon oil in a heavy-bottomed pan and add the cinnamon, cumin seeds, cardamoms and cloves in it.
Saute all the ground ingredients well for about 45 seconds, then add the onions and garlic.
Stir-fry until onions turn brown and translucent. Now add the soaked rice, vegetables, green chillies and salt. Mix them well.
Pour 3 cups of water because brown Rice needs little more water.Simmer over low flame until most of the water has evaporated and rice is cooked and vegetables are tender.
Remove and transfer to a serving bowl.Garnish with mint leaves,serve hot.
For bottle gourd sabzi...Heat the oil in a pan on medium heat.
Once hot add mustard seeds and let them papaya.
Then add cumin seeds and let them sizzle.
Then add green chilies and curry leaves. Saute for 30 seconds.
Then add turmeric powder and hing. Stir once.
Immediately add chopped lauki. Add salt and mix well.
Cover it and cook till lauki gets soft. Do stir once or twice in between.
Once bottle gourd is cooked, add garam masala
Also add chopped coriander leaves.
Mix well and turn off the flame.Serve hot.
Cook urad with salt, turmeric powder and 3 cups water till just done. Roughly chop onions in a chopper.
Heat oil in a non stick pan. Chop tomato roughly. Add onions to the pan and saute. Cut ginger into thin strips and finely chop green chillies.
When onions are lightly coloured, add ginger and continue to saute. Add green chilllies and saute.Add tomato, red chilli powder and salt and mix well and saute on high heat.
Drain urad,add in prepared tadka and mix well. Add garam masala power and mix. Serve hot.
Wash and finely chop the onions,ginger add in the the prepared yellow moong dal.
In a bowl, take the flour along with salt. Add dal mixture to the flour. Mix well.
Slowly add water if needed to made a soft dough. Divide into balls. Roll out as paratha and cook on a hot tawa on both sides.
In a plate arrange Rice,dry dal,bottle gourd sabzi,mint Riata,parantha,salad and stuffed karela with green vegetables juice.Totally balanced and nutritious lunch.
