VEGETABLE TAHIRI/HOW TO MAKE A VEGETABLE TAHIRI PULAO/WINTER ONE POT MEAL

 

As the winter progress, Tahiri or Khichdi as we say is a popular dish in our house. It is a one pot meal such a comforting food. And does't require any much preparation.
It is a complete filling food and very nutritious as well. And the most important thing is it very less in calories.I usually prepare it with mixed dals such as chana dal,toor dal,masoor dal and sometime moong dal. When you don't have time for elaborate meals this is a savoir dish.For me it is my comfort food and I enjoy it with raita and Papad and Pickles. Yum Yum....

INGREDIENTS

• RICE-1/2 CUP WASHED AND SOAKED
• WATER-2 CUPS
• CARROT-2 CUBED
• POTATO 1-CUBED
• TOMATO-2 CUBED
• ONION-1/2 CUP
• GARLIC/GINGER-1/1 TSP
• PEAS-1/2 CUP BOILED
• CHANA DAL-1/4 CUP
• TOOR DAL-1/4 CUP
• MASOOR DAL-1/4 CUP
• SOYABEAN NUGGETS-1/2 CUP SOAKED IN HOT WATER
• SALT
• CUMIN SEEDS
• GHEE
• RED CHILLI PWDR-1/4 TSP
• TURMERIC-1/4 TSP\
• ASAFOETIDA-A PINCH

PROCEDURE

• Take ghee in a pressure cooker. and add cumin seeds to it
• Add chopped onion into it and fry them golden brown.
• Now add ginger garlic to it and fry them more.
• Add Tomato cubes to the mixture and add all the spices to it.
• In another pan boil all the dals to semi state , don't over cook them.
• Now add all the vegetables and give good mix to it.
• Now add dals to this and mix it well. Saute it good for 2-3 mins .
• Now add rice to it and add water at last.
• Check the salt .
• Close the pressure cooker and after 2 whistles keep it on slow flame for 5 mins.
• ready to be serve

NOTE-

• RICE SHOULD BE SOAKED FOR MINIMUM 1 HOUR
• CHECK SALT
• DO NOT OVERCOOK DALS
• RICE QUANTITY SHOULD BE LESS COMPARE TO VEGETABLE AND DAL IN TOTAL
• ADD GOOD QUANTITY OF WATER SO AS WATER SHOULD BE ON TOP FLOATING, BECAUSE TAHIRI DRIES UP AS IT GETS COOLED
• DO NOT TAKE STEAM OUT, LET IT COOL BY ITS OWN

NUTRITIONAL FACTS

Nutrition Facts Serving Size: 1 cup of cooked Amount Per Serving Calories from Fat 16 Calories 175 % Daily Values* Total Fat 1.78g 3% Saturated Fat 0.2g 1% Polyunsaturated Fat 0.492g Monounsaturated Fat 0.891g Cholesterol 0mg 0% Sodium 79mg 3% Potassium 295mg Total Carbohydrate 34.28g 11% Dietary Fiber 4.7g 19% Sugars 2.59g Protein 6.12g Vitamin A 11% Vitamin C 18% Calcium 4% Iron 13% *  Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Tahiri is a wholesome meal with a perfect balance of nutrients in it. The combination of Rice, Lentils, Vegetables and Ghee provides you with carbohydrate, Protein, dietary fiber, Vitamins, Magnesium and sodium.
• Being cooked like this (up suggested manner) it is very easy to digest and a perfect meal when you are sick. As it is lightly spiced and less oil.
• It is Gluten free product, people who are suffering from Celiac Disease can easily take it as you can substitute it with wheat, rye, barley. 

EAT HEALTHY AND STAY HEALTHY