Aromatic basmati rice cooked with a medley of fresh vegetables and fragrant spices. This one-pot meal is a comforting and wholesome choice for a quick lunch or dinner, often served with raita.
Prep20 min
Cook25 min
Soak30 min
Servings4
Serving size: 1 serving
369cal
8gprotein
67gcarbs
Ingredients
1.5 cup Basmati Rice (Rinsed and soaked for 30 minutes)
2 tbsp Ghee (Can be substituted with oil for a vegan version)
A delightful Assamese sweet and sour tomato chutney, known as 'Bilahi Tok'. Made with ripe, juicy tomatoes and tempered with the unique aroma of panch phoran and mustard oil, this condiment strikes a perfect balance of tangy, sweet, and savory notes. It's an essential side dish that brightens up any traditional Indian meal, especially rice and dal.
Aromatic, energy-giving Vegetable Pulao with a tangy Bilahi Tok. A perfectly spiced meal that's quick to make!
This assamese dish is perfect for lunch. With 496.29999999999995 calories and 8.99g of protein per serving, it's a low-phosphorus option for your meal plan.
7gfat
(Slit lengthwise)
0.5 cup Carrot (Diced)
0.5 cup Green Peas (Fresh or frozen)
0.5 cup Green Beans (Chopped into 1-inch pieces)
0.5 cup Cauliflower Florets (Cut into small pieces)
0.25 tsp Turmeric Powder
0.5 tsp Garam Masala
1.5 tsp Salt (Adjust to taste)
3 cup Water (Use 2.5 cups for pressure cooker)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tbsp Lemon Juice (Optional, for freshness)
Instructions
1
Prepare the Rice
Gently rinse 1.5 cups of basmati rice under cool water until the water runs clear. This removes excess starch.
Soak the rinsed rice in enough water to cover it for 30 minutes. After soaking, drain the water completely and set the rice aside.
2
Sauté Spices and Aromatics
Heat 2 tbsp of ghee in a pressure cooker or a heavy-bottomed pot over medium heat.
Once the ghee is hot, add 1 tsp cumin seeds and let them sizzle for about 30 seconds.
Add the whole spices: 1 bay leaf, 1-inch cinnamon stick, 4 cloves, and 2 crushed green cardamoms. Sauté for another 30 seconds until fragrant.
Add the sliced onion and sauté for 5-6 minutes until it turns translucent and light golden at the edges.
Stir in 1 tbsp ginger-garlic paste and 2 slit green chilies. Cook for 1 minute until the raw aroma disappears.
3
Cook Vegetables and Rice
Add all the chopped vegetables (carrots, peas, beans, cauliflower) to the pot. Sauté for 2-3 minutes.
Sprinkle in 0.25 tsp turmeric powder and 0.5 tsp garam masala. Mix well and cook for another minute.
Add the drained, soaked rice to the pot. Gently stir for 1 minute to coat the rice with the ghee and spices, being careful not to break the grains.
4
Cook the Pulao
Pour in water (3 cups for pot, 2.5 cups for pressure cooker) and 1.5 tsp of salt. Give it a final gentle stir.
For Pressure Cooker: Secure the lid. Cook on high heat for 2 whistles. Turn off the heat and allow the pressure to release naturally (about 10-15 minutes).
For Pot Method: Bring the water to a boil. Reduce the heat to the lowest setting, cover with a tight-fitting lid, and simmer for 15-18 minutes, or until all the water is absorbed and the rice is tender.
5
Rest, Garnish, and Serve
Once cooked, let the pulao rest, covered, for at least 5-10 minutes. This helps the grains to firm up.
Open the lid and gently fluff the rice with a fork to separate the grains.
Drizzle with 1 tbsp of lemon juice (if using) and garnish with 2 tbsp of fresh chopped coriander leaves.
Serve hot with a side of raita, yogurt, or papad.
128cal
1gprotein
15gcarbs
8gfat
Ingredients
500 g Tomatoes (ripe and finely chopped)
2 tbsp Mustard Oil
1 tsp Panch Phoran (A five-spice blend of fenugreek, nigella, cumin, mustard, and fennel seeds)
2 pcs Dried Red Chilies (broken in half)
0.25 tsp Turmeric Powder
2 tbsp Jaggery (grated or powdered, adjust to taste)
0.5 tsp Salt (or to taste)
0.25 cup Water (use if needed to prevent sticking)
Instructions
1
Prepare the Tempering (Tadka)
Place a heavy-bottomed pan or kadai over medium heat. Add the mustard oil and heat it until it just begins to smoke. This step is crucial to mellow its pungent flavor.
Immediately reduce the heat to low. Add the dried red chilies and the panch phoran.
Allow the spices to sizzle and splutter for about 30-45 seconds until they become fragrant. Be careful not to burn them, as this will make the chutney bitter.
2
Cook the Tomatoes
Add the finely chopped tomatoes to the pan along with the turmeric powder and salt.
Stir everything well to combine with the tempered spices.
Cover the pan and cook on low to medium heat for 10-12 minutes. Stir occasionally to prevent sticking. The tomatoes should break down and become very soft and mushy.
3
Sweeten and Simmer
Uncover the pan and add the grated jaggery. Stir continuously until the jaggery dissolves completely into the tomato mixture.
Using the back of your spoon or a potato masher, gently mash the tomatoes to achieve a smoother, more cohesive texture.
If the chutney looks too thick, add a splash of water. Let it simmer uncovered on low heat for another 5-7 minutes, until it thickens to a jam-like consistency and you see a slight sheen of oil separating at the edges.
4
Cool and Serve
Turn off the heat and let the Bilahi Tok cool down to room temperature. The flavors will meld and deepen as it cools.
Serve as a side dish with rice, dal, and other Assamese preparations. It can be stored in an airtight container in the refrigerator.
