Mixed Sprouts and Vegetable Pulao (Low Calorie) by Tarla Dalal

Tarla.Dalal's picture

Jan. 16, 2014

This is a perfect dish to pep you up after a hectic day! Obviously, it is very easy and quick to make. But if you do have some time on your hands and wish to further enhance its taste, let the mix marinate for at least 30 minutes before pressure cooking. A balanced one-dish meal that provides you all the necessary nutrients!


Mixed sprouts 3/4 Cup (12 tbs)
Chopped mixed vegetables 1/2 Cup (8 tbs) (french beans , potatoes and cauliflower)
Long grained rice 1/2 Cup (8 tbs) , uncooked (basmati rice soaked for 1 hour)
Clarified butter 2 Teaspoon
Cumin seeds 1/4 Teaspoon (jeera)
Asafoetida 1 Pinch (hing)
Finely chopped onions 1/4 Cup (4 tbs)
Finely chopped garlic 2 Teaspoon (lehsun)
Ginger green chilli paste
Turmeric powder 1/2 Teaspoon (haldi)
Chilli powder 1 Teaspoon
Garam masala 1/2 Teaspoon
Salt To Taste
Hot water 2 1/4 Cup (36 tbs)



1. In a pressure cooker, add clarified butter and when hot add cumin seeds. As soon as the seeds start crackling, add asafoetida, onions, garlic, and ginger-green chili paste.

2. Sauté for a minute and add mixed sprouts, followed by mixed vegetables. Cook for a couple of minutes.

3. Now add 2 ¼ cups of hot water, chili powder, turmeric powder, garam masala, and salt. Mix properly and pressure cook for three whistles. Then turn off heat, and open the cooker lid when the steam escapes out completely.


4. Serve the pulao hot with kadhi or raita.

Recipe Summary

Difficulty Level: Medium
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 143Calories from Fat 29

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat 1 g5%

Trans Fat 0 g


Sodium 287 mg11.96%

Total Carbohydrates 26 g8.7%

Dietary Fiber 2 g8%

Sugars 3 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet