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A fragrant one-pot rice dish from Uttar Pradesh, where basmati rice is cooked with mixed vegetables and aromatic spices. This wholesome meal is perfect for a quick and satisfying lunch or dinner.
For 4 servings
Rinse the basmati rice under cold water until it runs clear. Soak the rice in ample water for 20-30 minutes, then drain it completely and set aside.
Heat ghee in a pressure cooker or a heavy-bottomed pot over medium heat. Add the cumin seeds and let them sizzle. Then, add the bay leaf, cinnamon stick, cloves, and lightly crushed green cardamoms. Sauté for about 30 seconds until fragrant.
Add the sliced onions and sauté for 5-6 minutes until they turn light golden brown. Add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 3-4 minutes until they become soft and mushy. Add the cubed potatoes and green peas.
Add the spice powders: turmeric powder, red chili powder, and coriander powder. Mix well and sauté for 1-2 minutes until the spices are cooked and coat the vegetables evenly.
Gently add the drained rice to the pot. Stir for one minute to coat the grains with the masala, being careful not to break them.
Add water and salt. For a pressure cooker, use 2.5 cups of water. For a pot, use 3 cups. Stir gently once to combine.
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A fragrant one-pot rice dish from Uttar Pradesh, where basmati rice is cooked with mixed vegetables and aromatic spices. This wholesome meal is perfect for a quick and satisfying lunch or dinner.
This north_indian recipe takes 40 minutes to prepare and yields 4 servings. At 433.97 calories per serving with 9.25g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
To cook: For a pressure cooker, secure the lid and cook on high heat for 2 whistles. For a pot, bring to a boil, then reduce heat to low, cover tightly, and simmer for 12-15 minutes until the water is absorbed.
Once cooked, turn off the heat. Let the tehri rest, covered, for 5-10 minutes. This step is crucial for fluffy rice. Before serving, sprinkle with garam masala and chopped coriander leaves, then gently fluff the rice with a fork.
Add 1/2 cup of soya chunks (soaked in hot water and squeezed) or 150g of paneer cubes along with the vegetables for a protein boost.
Feel free to add other vegetables like cauliflower florets, chopped carrots, or French beans. Adjust cooking time as needed.
Increase the amount of green chilies or red chili powder. You can also add a pinch of black pepper powder for extra heat.
The complex carbohydrates from basmati rice provide a steady source of energy, keeping you full and active for longer.
Loaded with vegetables like peas and potatoes, this dish is a good source of fiber, which aids digestion, promotes gut health, and helps in regular bowel movements.
Spices like turmeric (containing curcumin) and ginger have powerful anti-inflammatory and antioxidant properties that help strengthen the immune system.
A single serving provides a good mix of essential vitamins and minerals from the variety of vegetables, contributing to overall health and well-being.
Yes, it's a balanced one-pot meal. It provides complex carbohydrates from rice, fiber and vitamins from vegetables, and healthy fats from ghee. The spices used, like turmeric, have anti-inflammatory properties. To make it healthier, you can increase the vegetable quantity and use brown rice.
One serving of this Vegetable Tehri (approximately 400g) contains around 450-500 calories. The exact count can vary based on the amount of ghee and the specific vegetables used.
Tehri is a simpler, one-pot dish where raw rice is cooked together with vegetables and spices using the absorption method. Biryani is more complex, involving layering par-cooked rice with a separately cooked meat or vegetable gravy, and then slow-cooking (dum) it together.
Absolutely! The instructions include a method for cooking in a heavy-bottomed pot. Ensure the lid is tight to trap the steam effectively for perfectly cooked rice.
Tehri is a complete meal on its own but pairs wonderfully with plain yogurt (curd), boondi raita, cucumber raita, papad, and a simple kachumber salad (onion-tomato-cucumber).
While long-grain basmati rice gives the best fluffy texture, you can use other non-sticky rice varieties like Sona Masoori. You may need to adjust the water quantity and cooking time accordingly.