veg pulao recipe for fast

For a quick and delicious vegetable pulao recipe suitable for fasting, try this:
Ingredients:
1. 1 cup basmati rice (soaked for 30 minutes)
2. Assorted vegetables (potatoes, carrots, peas)
3. 2 tablespoons ghee or oil
4. 1 teaspoon cumin seeds
5. 1 cinnamon stick
6. 2-3 green cardamom pods
7. 4-5 cloves
8. 1 bay leaf
9. 1 green chili (optional)
10. 1 inch ginger, finely chopped
11. 1/2 teaspoon black pepper
12. Rock salt (sendha namak) to taste
13. Fresh coriander leaves for garnish

Instructions:
1. Heat ghee or oil in a pressure cooker or pan.
2. Add cumin seeds, cinnamon, cardamom, cloves, and bay leaf. Sauté for a minute.
3. Add chopped ginger and green chili. Sauté until the raw smell disappears.
4. Add assorted vegetables and sauté for a couple of minutes.
5. Drain the soaked rice and add it to the cooker. Stir well.
6. Add black pepper and rock salt. Mix everything together.
7. Pour 2 cups of water and close the pressure cooker. Cook for 2 whistles on medium heat.
8. Once the pressure releases, open the cooker and fluff the rice gently with a fork.
9. Garnish with fresh coriander leaves.
10. Serve hot with yogurt or a fasting-friendly side dish.

Enjoy your quick and tasty veg pulao!The nutritional value of vegetable pulao can vary based on specific ingredients and portion sizes. However, here's a general overview of the key components:

1. **Basmati Rice (1 cup cooked):**
   - Calories: Approximately 200
   - Carbohydrates: Around 45 grams
   - Protein: About 4 grams
   - Fat: Negligible

2. **Assorted Vegetables (1 cup, mixed):**
   - Calories: Varies, but generally low
   - Carbohydrates: Varies, but a good source of fiber
   - Protein: Varies, but generally moderate
   - Fat: Varies, but generally low

3. **Ghee or Oil (2 tablespoons):**
   - Calories: Around 240 (for ghee), around 240 (for vegetable oil)
   - Fat: Around 27 grams (for ghee), around 28 grams (for vegetable oil)

4. **Spices and Flavorings:**
   - Calories: Generally low (contributing mostly flavor)
   - Nutrients: Various, depending on the spices used

5. **Overall:**
   - Vegetable pulao is a source of complex carbohydrates, providing energy.
   - It contains a variety of vegetables, offering essential vitamins and minerals.
   - The dish has some fat content from ghee or oil.
   - Protein content is moderate, primarily from rice and vegetables.

Keep in mind that these values are estimates and can vary based on the specific recipe and ingredients used. Additionally, portion sizes play a crucial role in determining the overall nutritional intake. If you have specific dietary requirements or are counting calories, it's advisable to adjust the ingredients accordingly.

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