Bajra Vegetable Pulao

Name: Bajra Vegetable Pulao
Prep time: 20 min
Yield: 2 servings
Ingredients: 1 cup bajra, soaked 4 to 5 hours; 1 carrot, diced; 1/2 cup green peas; 1/2 cup beans, chopped; 1 onion, sliced; 1 bay leaf; 1 inch cinnamon stick; 2 cloves; 1 tsp cumin seeds; 1 tsp ghee or cold pressed oil; Salt to taste; 2 cups water

Bajra pulao is a good example of how a millet can be cooked exactly the way rice is, without any change in method or effort, which makes it an easy substitution for households looking to move away from polished rice on a regular basis. Cooking the bajra in a single pot with a mix of vegetables and whole spices keeps the process simple, and the result is a meal that needs nothing more than a side of curd or a light raita to feel complete. It works well for busy evenings when there is limited time to cook but the meal still needs to be filling and nutritious. NUTRITIONAL BENEFITS Bajra is rich in fibre, iron and magnesium, and has a lower glycemic index than polished rice. The mixed vegetables add beta carotene, vitamin C and further fibre, rounding out the meal.

20 min 2 servings 680 kcal

680 kcal

Calories

18 g

Protein

124 g

Carbs

14 g

Fat

Ingredients

•1 cup bajra, soaked 4 to 5 hours
•1 carrot, diced
•1/2 cup green peas
•1/2 cup beans, chopped
•1 onion, sliced
•1 bay leaf
•1 inch cinnamon stick
•2 cloves
•1 tsp cumin seeds
•1 tsp ghee or cold pressed oil
•Salt to taste
•2 cups water

Method

1
Heat ghee in a pressure cooker. Add the bay leaf, cinnamon, cloves and cumin seeds, and let them release their aroma.
2
2. Add the sliced onion and sauté until translucent.
3
3. Add the carrot, peas and beans, and stir for two to three minutes.
4
4. Drain the soaked bajra and add it along with salt and water.
5
5. Close the lid and pressure cook for three to four whistles, then let the pressure release naturally.
6
6. Fluff gently with a fork before serving.
7
SUMMARY
8
A single pot meal that brings together a fibre rich millet with a mix of seasonal vegetables. It is a convenient choice on busier evenings and a straightforward way to cut back on refined grains.

Pulao