How to Make Rice with Mixed Vegetables (Traditional & Healthy Version)
Rice with mixed vegetables is a wholesome Indian dish enjoyed across the globe for its simplicity, taste, and nutrition. Traditionally known as 'Subzi Rice' or 'Vegetable Pulao', this vegetarian recipe is a staple in many Indian households, especially when a quick, healthy snack or light meal is desired. The dish blends fragrant basmati rice with a colorful medley of vegetables like carrots, beans, peas, and capsicum, seasoned with mild spices such as cumin, turmeric, and garam masala. It is often prepared in South Indian states like Tamil Nadu, where rice forms the backbone of daily meals, but is equally popular in North India and other regions, each adding their own local twist. Rice with mixed vegetables is not just delicious but also versatile. It is light on the stomach, making it an excellent choice for lunchboxes, evening snacks, or even breakfast. The subtle aroma of spices, combined with the natural sweetness of vegetables and the earthy flavor of rice, creates a comforting dish suitable for all age groups. With an emphasis on minimal oil and whole ingredients, this healthy recipe fits perfectly into modern calorie-conscious diets while honoring traditional Indian culinary values. The dish can be customized for various dietary needs and is an ideal way to enjoy Indian flavors without excessive calories.
재료(1 katori rice + mixed vegetables (about 250g) 기준)
- 1 cup Basmati rice (rinsed and soaked for 10 mins)
- 1 small Carrot (peeled and diced)
- 8-10 Green beans (chopped)
- 1/4 cup Green peas (fresh or frozen)
- 1/2 Capsicum (bell pepper) (diced)
- 1 small Onion (finely chopped)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Garam masala
- to taste Salt
- 1 tsp Oil (preferably olive or sunflower)
- 1 tbsp Fresh coriander leaves (chopped, for garnish) - 선택 사항
- 2 cups Water (for cooking rice)
조리 방법
- 1
Rinse basmati rice thoroughly and soak it in water for 10 minutes. Drain before cooking.
10 minutes
Soaking rice makes grains fluffier and reduces cooking time.
- 2
Heat 1 tsp oil in a kadhai or non-stick pan. Add cumin seeds and let them splutter.
2 minutes
Ensure oil is hot before adding spices for maximum flavor.
- 3
Add chopped onion and sauté until translucent. Then add all diced vegetables: carrot, beans, peas, and capsicum. Stir well.
4 minutes
Cut vegetables uniformly for even cooking and appealing presentation.
- 4
Sprinkle turmeric powder, garam masala, and salt. Sauté for 2-3 minutes until vegetables begin to soften.
3 minutes
Add spices after onions to prevent burning and enhance aroma.
이 음식이 건강한 이유
This vegetarian rice dish is a healthy choice because it is packed with natural plant-based nutrients, uses minimal oil, and is free from heavy cream or butter often found in restaurant versions. By loading up on vegetables and choosing basmati rice, you benefit from slow-release energy, keeping you full longer and aiding weight management. It's a great way to incorporate more fiber, vitamins, and minerals without sacrificing flavor.
Rice with mixed vegetables offers a balanced source of carbohydrates from basmati rice, protein from peas and beans, and fiber from assorted vegetables. It is low in fat, especially when prepared with minimal oil. The dish is rich in vitamins A and C (from carrots and capsicum), minerals like potassium and magnesium, and contains antioxidants from spices and vegetables. The inclusion of whole, fresh ingredients ensures high micronutrient density, making it suitable for those monitoring calorie intake and overall wellness.
팁
- 💡Tip 1: Use freshly chopped vegetables for best taste and nutrition.
- 💡Tip 2: Always soak rice for fluffier grains.
- 💡Tip 3: Avoid stirring rice while cooking to prevent breaking grains.
- 💡Tip 4: For extra flavor, add a bay leaf or cinnamon stick with cumin seeds.
- 💡Tip 5: Garnish with fresh coriander for added aroma and vitamins.
보관 및 제공
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
가장 잘 어울리는 때: Breakfast or Lunch
영양 성분
| 영양소 | 100g당 |
|---|---|
| 에너지 | 200.0 kcal |
| 단백질 | 2.5 g |
| 탄수화물 | 22.0 g |
| 총 지방 | 1.0 g |
| 식이섬유 | 1.8 g |
| 당류 | 1.2 g |
| 철분 | 0.6 mg |
| 칼슘 | 14.0 mg |
| 나트륨 | 120.0 mg |
| 칼륨 | 85.0 mg |
| 콜레스테롤 | 0.0 mg |
| 비타민A | 180.0 IU |
| 비타민C | 7.0 mg |
| Magnesium | 17.0 mg |
| Zinc | 0.4 mg |
| Phosphorus | 38.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 1.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 18.0 µg |
