Navratna pulav
Ingredients :- Basmati rice : 2 cups
- Water : 4 cups
- Carrot & Beans : 1 cup (chopped)
- Green peas : ½ cup
- Potato (medium size) : 1 (Cut into small cubes)
- Cashew nuts : 10
- Badam : 8
- Pista : 8
- Raisons (dry grapes) : 8
- Ginger : 1 inch piece
- Garlic : 3 flakes
- Green chillies : 5 or to taste
- Onion : 1 lengthwise chopped
- Tomato : 1 finely chopped
- Cinnamon : 1 inch stick
- Cardamom : 2
- Clove : 2
- Bay leaf : 1
- Ghee (clarified butter) : 6 tsp
- Coriander leaves : few
- Mint leaves : few
Preparation Process :- First clean and wash the rice with plenty of water.
- Then soak the rice with 1 cup water for ½ an hour.
- Then make a paste with ginger, garlic and green chillies.
- Heat the pressure cooker with ghee.
- Add cashew nuts, badam, pista, raisons, cinnamon, cardamom, clove and bay leaf.Sauté for few mins.
- Then add onions.Fry till they turn into golden brown colour.
- Next add tomatoes, ginger garlic and green chillies paste.
- Sauté until the raw smell disappears or the oil separates from the mixture.
- Then add carrots, beans, potato cubes and peas.Combine well.
- Now add rice, 3 cups of water, coriander leaves, mint leaves and salt.
- Close the pressure cooker with a lid.
- Pressure cook for 2 whistles and switch off the stove.
- Now your navrathna pulao is ready.
- Serve hot with onion raitha.
Note
All the quantities mentioned in the recipe are optional.
They can be used according to the taste required.
Because different people like different tastes.
Some like more spicy n some less spicy.
Enjoy the food accordingly.
The Food Guide Pyramid is an easy way to create a healthy diet. It consists of 6 food groups and 4 levels. You should eat more servings per day from the lower levels, fewer from the higher ones. Your age, gender, activity level and overall health will ultimately determine which type of diet is best for you, but the pyramid is a great place to start.
Grains form the lowest level and the foundation of the pyramid. Grains contain complex carbohydrates, B vitamins, iron, protein, magnesium and fiber. Eat 6 to 11 servings each day (at least 50% of your total calories) from this group, which includes cereals, rice and pasta.
Fruits and vegetables are the next level. These foods are naturally fat- and cholesterol-free, as well as low in sodium. They also contain a rich supply of vitamins A and C, folate, potassium, magnesium and fiber, which may reduce the risk of certain cancers. Be sure to get 5 to 9 servings of fruits and vegetables every day.
Dairy, meat and meat alternatives are on the pyramid's third level. Dairy products – such as cheese and milk – provide calcium, protein, B vitamins and, when fortified, vitamins D and A. The meat and meat alternatives – which include poultry, fish, dry beans, eggs and nuts – are rich sources of protein, phosphorus, vitamins B6 and B12, zinc, magnesium, iron, niacin and thiamin. Eat 2 to 3 servings from each of these groups daily.
The top of the pyramid is for fats, oils and sweets. These foods are all high in calories, but low in nutritional value. Foods with high fat content include margarine, butter, salad dressing, mayonnaise, cream, cream cheese and sauces. Everything from cake, pie and doughnuts to soft drinks falls in the "sweets" category. Eat very sparingly from this group.
Source of info : www.pennhealth.com
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