Friday, June 13, 2014

Vegetable Pulav with Coconut Milk

#VegetablePulav with #Coconutmilk : Coconut milk is very rich in Vitamins and minerals. It is a good source of crucial minerals like iron, calcium, magnesium, potassium, phosphorous, manganese, zinc, copper and selenium.
Other than above minerals it contains vitamin C, E and K.
But one cup of milk [ about 240 ml ] gives approximately 552 calories. So it is high in calorie and contains saturated fat.
It is advisable to take mineral rich coconut milk once or twice a week and in small quantities.
To know more on health benefits and nutritional value go through the link given below :
Coconut Milk
I usually make use of coconut milk once in a week in any one of the recipes like Manathakkali Paal saru, Sweet Coconut milk for Appam, Paruppu payasam, etc.,...
This week I made this Pulav with vegetables and cooked in coconut milk. The taste was so good and here is the recipe.

Ingredients :
1/2 cup                               Basmati Rice
1/2 cup                               Cabbage chopped
1 Tbsp                                Carrot chopped
1/2 cup                               Cauliflower chopped
1                                        Onion chopped
1 Tsp                                 Garlic crushed
2                                        Green chilly, slit lengthwise
1/4 cup                             Coriander leaves
2 Tbsp                              Black Chick pea [ optional ]
1/2 cup                              Coconut milk
1 Tsp                                 Salt [ adjust ]

Spices added :
4                                       Cloves
2                                       Star Anise
1 Tsp                                Cumin
1/2 Tsp                             Fennel
1 inch long                        Cinnamon stick
4 Tsp                               Oil

To garnish :
6 leaves                            Spinach [ kodi pasalai ]
20 leaves                          Mint [ Pudhina ]

Method :
Wash the rice once and soak in water.
Heat a kadai with oil and splutter cumin and fennel.
Then add all other spices.
Immediately add green chilly and 3/4 th of the coriander leaves and saute for a minute.
Now add onion and saute until just starts browning.
Then add crushed garlic and saute until its raw smell goes off.
At this stage add cabbage and saute for 2 minutes.
Then add carrot, cauliflower and chickpea and saute for a minute.
Drain water completely and add rice keeping the flame at high.
Saute for 30 seconds over high flame.
Then reduce the flame and saute until rice turns bright white.

Now add 1/2 cup coconut milk and 1/2 cup water.
Add salt and mix well.

Pressure cook for a whistle keeping the cooker at high flame.
Then reduce the flame to SIM position and cook for 5 minutes.
Open the cooker only after the steam has completely subsided.

Now add spinach, mint and coriander leaves and gently mix with a ladle or fork.

Serve hot with Thayir Pachadi [ Raitha ] or any kuruma.

Other tasty recipes you might like to try :
Thengai sadham [ coconut rice ] Thengai murungaikeerai sadham [ coconut murungaikeerai rice ] Karuveppilai sadham [ curry leaf rice ] Manathakkali paal saru Rice varieties