Healthy/Low-Calorie

Talna Sabzi Pulao

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Talna Sabzi Pulao
A colorful and aromatic Afghan Talna Sabzi Pulao, featuring fresh herbs and vegetables.

Discover the essence of Afghan cuisine with this flavorful and nutritious Talna Sabzi Pulao. This delightful dish combines fragrant basmati rice with an array of fresh vegetables and aromatic herbs, creating a colorful feast for both the eyes and palate. Perfectly suited for those seeking healthy yet delicious meals, this recipe is steeped in tradition while offering a modern twist on classic Afghan flavors.

“Talna Sabzi Pulao: A tapestry of colors and flavors woven together with love.”

Highlights

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Servings: 4
  • Calories: 250kcal

Ingredients

  • 1 cup basmati rice, rinsed and soaked for 15 minutes
  • 2 tablespoons olive oil or ghee
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cumin seeds
  • 1 cup mixed vegetables (carrots, peas, green beans), diced
  • 2 cups vegetable broth or water
  • Salt and pepper, to taste
  • Fresh herbs: cilantro, mint, and dill, chopped

Instructions

  1. Prepare the Rice: Rinse basmati rice thoroughly until the water runs clear. Soak in cold water for about 15 minutes, then drain well.

  2. Sauté Aromatics: In a large pot or deep pan, heat olive oil or ghee over medium heat. Add cumin seeds and let them sizzle. Add chopped onion and sauté until translucent. Stir in garlic and ginger, cooking for another minute until fragrant.

  3. Add Spices and Vegetables: Sprinkle turmeric powder into the pot, stirring to coat the onion mixture evenly. Add diced vegetables and sauté for about 5 minutes until they begin to soften.

  4. Cook the Rice: Drain the soaked rice and add it to the pot with vegetable broth or water. Season with salt and pepper. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes, or until the rice is tender and the liquid is absorbed.

  5. Fluff and Serve: Remove from heat and let it sit covered for an additional 5 minutes. Fluff the pulao with a fork, gently mixing in fresh herbs before serving.

Nutrition

Estimated nutrition for this recipe, keep in mind that it may vary based on ingredients selected or substituted:

  • Serving: 1 cup
  • Calories: 250kcal
  • Carbohydrates: 42g
  • Protein: 6g
  • Fat: 7g
  • Cholesterol: 5mg
  • Sodium: 120mg
  • Fiber: 4g
  • Sugar: 2g

Indulge in this healthy and flavorful Talna Sabzi Pulao, a dish that celebrates the rich culinary heritage of Afghanistan. Serve it as a main course or alongside grilled meats for a complete meal. The combination of herbs and vegetables not only enhances its taste but also makes it a nutritious choice for any occasion. Enjoy the aromatic journey with each bite!

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