Vegan and Gluten Free Spinach / Palak Pulao in Instant Pot

Hello Foodies,
           Are your kids and you bored eating similar food every day? Then take a break from the
rotis, dal, sandwiches and try this protein and mineral-rich palak/spinach pulao. Not only you will get nutrients, but you will also enjoy this basmati rice flavored with delicious lightly sauteed green peas, spinach, and French beans. You can serve this spinach pulao with yogurt, raita, a side salad or some grilled fish. It is easily digestible food and most loved Indian recipe. You may use brown rice instead of basmati rice. Also veggies we used in cooking this pulao have their own Benefits. This meat-free, simple version of Indian delicacy spinach pulao is perfect for vegetarian and vegan diet followers. It's winter season and this season you can find all types of fresh vegetables. This pulao contains nutrients from all these fresh vegetables. Also, I have not added ghee or butter, and so it is low in fat content.
          So try this simple, nutritious spinach pulao and pack it along for a healthy lunch.



Preparation Time: 10 Minutes; Cooking Time:6 Minutes.
Each serving of Spinach Pulao Contains 190 Calories.

YouTube Tutorial:


Ingredients:

  • Basmati Rice 1 ½ cup
  • Spinach/ Palak, 90 g
  • Green peas,50 g
  • French beans,50 g
  • Tomato 1 small, chopped
  • Onion 1 medium, chopped
  • Green chilies 5 strips
  • Red chili powder ½ Tbsp
  • Turmeric powder ½ Tsp
  • Garam masala 1 Tsp
  • Cumin seeds 1 Tsp
  • Cashews 5-6
  • Salt 1 Tsp
  • Veg oil 2 Tbsp
  • Water 2 cups

Instructions:

  • Wash rice under tap water and keep aside.
  • Turn on instant pot and press sauté function, heat veg. Oil and splutter cumin seeds and
    green chilies.
  • Now add chopped onions stir-fry for 2 to 3 minutes or until the onions start to turn brown.
  • Add chopped tomatoes and cook until the tomato begins to break down.
  • Add chopped french beans, green peas and chopped spinach, saute and cook for a minute.
  • Now add rice, red chili powder, turmeric powder,
    garam masala, and salt and mix all well.
  • Add water 2 cups and close the lid, place the vent on sealing position, and cook for 6 minutes at high pressure.
  • Naturally release the pressure for 10 minutes, then move the valve to release any remaining pressure.
  • Open the lid, mix the rice, and garnish with freshly grated coconut.
  • Tadaa, a healthy bowl filled with veggies and nutrients, is ready to serve, serve with raita, curd or with any curry. Enjoy!!!

Dietary Comments:

  1. It makes 6 servings. And based on a 2000 calorie diet, per serving contains 190 calories, along with 32.9 g carbohydrates, 5.3 g fats, and 4.5 g protein.

Health Benefits of Spinach Pulao :

  • Spinach pulao is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract.
  • Heart: The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure.
  • Spinach pulao is low in fat and is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
  • Healthy skin and hair - Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized.
  • Each serving of Spinach Pulao Contains 190 calories, 32 g carbs, 5.3 g fats, and 4.5 g proteins.

Best Time To Eat:

          It is good to eat Spinach pulao for breakfast, lunch and for the evening snack.


Eat Healthy, Stay Healthy!!!

No comments:

Post a Comment

instafeed