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Friends today I have brought you very exciting, Oil Free Veg Pulao for Weight Loss Recipe. And this recipe is very exciting because it is completely Oil Free. Can you believe this whole plate of serving which you are seeing here is only 109 Calories. You can eat this wight loss diet recepie for lunch, and PCOS, Thyroid, Diabities, Cholestrol and BP patients can also eat this without worries. And moreover, this is a High Fiber and Glutin Free Indian meal option which is completely oil free and is very good for the people in Constipation. Welcome to My Kitchen, Diet Recipes by Natasha Mohan. To make this recepie first we will take a SAUCE PAN and add two big spoons of finely chopped ONION. The speciality of Onion is, it reduces Inflamation and increases Immunity in our body.
Then we will add three big spoons of finely chopped TOMATO. You can cut the Tomato however you want, and Tomatoe's have a magical compound named Lycopine which increases our Digestive Health, Immunity and Vision Power. So then, we will stir it well after adding these two ingredients. And then we will add half small spoon of CUMIN SEEDS Cumin Seeds acts as a magical ingridient for those people who have regular stomach problems, like Gas, Bloating etc., Then keep the flame simp and add 30 grams or three big spoons of CAULIFLOWER And the people suffering from Thyroid, can take this recipe 1 or 2 times a week without any problems. Then we will add three big spoons of finely chopped GREEN BEANS and it's speciality is they are loaded with Fibre and contains a lot of Anti-Oxidants, so it will increase your Immunity.
And then we will add three big spoons of finely chopped CARROT. Carrot's are not only good for your Vision, but also good for your Oral Health, and it is loaded with lot's of Vitamins and Minerals which will take care of your Overall Health as well. And now we will stir this Pulao well at simp, and for the people who have the problem of Anaemia which is Iron Deficiency, this Pulao is good for them also. Now we will add half cup of WATER and let this Pulao cook for a minimum of 2 minutes. Until the Vegetables of our Pulao are cooked, we will prepare our Rice. Here I have took 3 table spoon RICE, you can take any type of Rice.
Here I am taking White Rice you can even take Brown Rice, but the cooking time shall increase for it. Now I will wash this well by adding some water and will remove it's cloudy water or the waster water and keep the Rice aside. Now let's check how well are the Vegetables cooked I think it needs one more minute Till then I will keep my Rice ready, we will close the lid and let it cook for one more minute. So friends you should cook these vegetables atleast for 70 to 80 percent, then we will cook this again by adding Rice. Now it's time to add our main ingredient in the Pulao which is Rice. Now look at this friends, I have not soaked this rice I have just washed it and I had washed it only once and kept it aside. The more you wash the more nutrients you will loose. And now we will put it in the pan with some Masala like RED CHILLI POWDER CORIANDER POWDER which is very important in Indian Cooking.
And I am adding BLACK PEPPER POWDER, you can add Garam Masala as well. Then we will add SALT to taste. And now we just need to put Water by measuring it. The measure of Water is 1:2.5 ratio as I have took 30 grams Rice so I will add 75 grams Water which is 2.5 cup. And the size/measaure of the cup will be same which we used for Rice We will stir this well, so that our Rice and Vegetables mix well and one more special ingridient is left, friends can you guess it? Yes they are Boiled PEAS, I am taking two big spoons of Peas, a Pulao is incomplete without Peas. So now, we will close it with lid and let it cook for 10 to 12 minutes on low to medium flame.
And here it is, your incredible, exciting, tasty Vegetable Weight Loss Pulao is ready. But how to serve it? I will show you, you can serve this entire portion in one serve, because this entire serving is just 109 calories. And with it, because the protien is less in this, you can take one full cup of CURD or DAL And we will garnish this as well. Which is my favorite COTTAGE CHEESE or Paneer, here I have cut 20 grams of Paneer in small cubes and have Dry Roast them without Oil. So friends here is your Incredible Veg Meal Option for Weight Loss ready. Just add some amount of CHOPPED CORIANDER on it. Enjoy it and share it with your Family also. And like & share this video to your friends and if you have any question ask it in comments section..
