Vegetable pulao with raita

Vegetable pulao is the one-pot lunch that saves busy days, and the raita is not a side here, it is half the meal. One pressure cooker, plenty of vegetables, and a big bowl of curd alongside. You get comfort food that still leaves you light and steady through the afternoon.

Why it helps

Rice on its own digests fast. Pack the pulao with vegetables and pair it with a generous raita, and the fibre plus curd protein slow the whole meal down. The trick is the ratio: more vegetables than rice on the plate, and a real bowl of raita, not two spoons. Does rice make you fat?

Ingredients (serves 3)

• 1 cup basmati or everyday rice, washed and soaked 15 minutes
• 2 cups mixed vegetables: carrot, beans, peas, cauliflower, capsicum
• 1 onion, sliced
• 1 teaspoon ginger-garlic paste
• 1 bay leaf, 2 cloves, 1 small piece cinnamon
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon garam masala
• Salt to taste
• 2 teaspoons oil or ghee
• For the raita: 1.5 cups fresh curd, 1 cucumber grated, roasted jeera powder, salt

Method

1. Heat oil in the pressure cooker. Add cumin seeds, bay leaf, cloves and cinnamon.
2. Add the onion and cook until golden, then the ginger-garlic paste for a minute.
3. Add all the vegetables and saute for 2 to 3 minutes.
4. Drain the rice, add it in, and stir gently for a minute with garam masala and salt.
5. Pour in 1.75 cups water, close the lid, and cook for 2 whistles on medium. Let the pressure release on its own.
6. While it cooks, whisk the curd, stir in grated cucumber, salt and roasted jeera powder. Make it a big bowl, one full katori per person.
7. Fluff the pulao with a fork and serve hot with the raita.

Make it your own

• Stir in half a cup of boiled chana or green moong with the vegetables for extra protein.
• Make it a brown rice pulao, just add extra water and one more whistle.
• Turn the raita into a boondi-free mint raita for festival lunches.

Enjoy it as part of the CurviCare Plate, or browse more easy PCOS meal ideas.