Vegetable Tehri
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
9 steps. 25 minutes total.
- 1
Rinse the basmati rice under cold water until it runs clear
- a.Soak the rice in ample water for 20-30 minutes, then drain it completely and set aside.
- 2
Heat ghee in a pressure cooker or a heavy-bottomed pot over medium heat
- a.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.
- 3
Step 3
- a.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.
- 4
Step 4
- a.Stir in the chopped tomatoes and cook for 3-4 minutes until they become soft and mushy. Add the cubed potatoes and green peas.
- 5
Add the spice powders: turmeric powder, red chili powder, and coriander powder
- a.Mix well and sauté for 1-2 minutes until the spices are cooked and coat the vegetables evenly.
- 6
Gently add the drained rice to the pot
- a.Stir for one minute to coat the grains with the masala, being careful not to break them.
- 7
Add water and salt
- a.For a pressure cooker, use 2.5 cups of water. For a pot, use 3 cups. Stir gently once to combine.
- 8
Step 8
- a.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.
- 9
Once cooked, turn off the heat
- a.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.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the rice is essential for long, separate grains. Do not skip this step.
- 2The water-to-rice ratio is key. For a pressure cooker, use a 1:1.5 ratio (rice to water). For an open pot, use a 1:2 ratio.
- 3For extra flavor, you can fry the potato cubes in ghee until golden before adding them to the masala.
- 4Let the tehri rest for at least 5-10 minutes after cooking. This allows the grains to firm up and absorb the steam.
- 5Serve hot with plain curd (yogurt), boondi raita, or a fresh kachumber salad.
Adapt it for your goals.
Protein-Rich
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.
Vegetable MedleyVegetable Medley
Feel free to add other vegetables like cauliflower florets, chopped carrots, or French beans. Adjust cooking time as needed.
Spicier VersionSpicier Version
Increase the amount of green chilies or red chili powder. You can also add a pinch of black pepper powder for extra heat.
Why this is on our healthy list.
Sustained Energy Release
The complex carbohydrates from basmati rice provide a steady source of energy, keeping you full and active for longer.
Rich in Dietary Fiber
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.
Boosts Immunity
Spices like turmeric (containing curcumin) and ginger have powerful anti-inflammatory and antioxidant properties that help strengthen the immune system.
Nutrient-Dense Meal
A single serving provides a good mix of essential vitamins and minerals from the variety of vegetables, contributing to overall health and well-being.
Frequently asked questions
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.