Post Content

 

Kinnari Chitalia, RD, LDN, CLC, a nutritionist at the Dorchester North WIC Program, shares another favorite—and healthy—traditional recipe!

KG

Green pulao is a delicious rice recipe with aromatic blends of onion, cilantro, mint leaves and other traditional Indian spices.  This dish goes especially well with meat dishes, tomato soup, spinach raita and plain yogurt.  Although it’s typically made with basmati rice, a healthier twist is to mix it with brown rice to increase the fiber and vitamin content.  Green pulao is an excellent source of vitamin A, C, folic acid, calcium and iron.

Makes 6 servings, cooking/preparation time – 25-30 minutes

Ingredients 

2 cups raw spinach

1 cup fresh mint leaves

1 cup fresh cilantro

2 green chilies

8-10 raw cloves of garlic, minced

4 cups water

1/2 cup raw carrots or cauliflower, cut into cubes

1/2 cup raw potatoes, peeled and diced

For the sauté

¼ cup olive oil

½ cup finely chopped onions

2 teaspoons whole cumin seeds

½ teaspoon whole black pepper

8 cardamom seeds

2 cinnamon sticks

2 cups brown rice, uncooked

Garnish

2 medium tomatoes, sliced

Directions

  1. Wash all the vegetables and herbs.
  1. In a blender, combine the spinach, mint leaves, cilantro, green chilies, and minced garlic with the water until well mixed. Set aside.
  1. Heat oil in a large saucepan over low heat.
  1. Add onions, cumin seeds, whole black pepper, cardamom, and cinnamon and fry until the onions are light brown.
  1. Add rice and ground spinach/mint/cilantro/chili/garlic mixture prepared in step 1.
  1. Cook on low heat until the rice and vegetables are soft and the water is completely absorbed.
  1. Serve hot and garnish with tomato slices.
  1. Enjoy!

Recent Posts

Highlights of the March 11 Public Health Council Meeting posted on Mar 11

The first item on the docket was a request for approval of the Public Health Council for the Commissioner to address the public health issue of COVID-19 in the Commonwealth. The Council voted to approve this request. On a related note, the Council delegated the Department’s authority   …Continue Reading Highlights of the March 11 Public Health Council Meeting

Every Sexual Assault Patient Deserves the Best Possible Care posted on Feb 25

Every Sexual Assault Patient Deserves the Best Possible Care

In Massachusetts, 1 in 4 women, and 1 in 6 men experience sexual violence in their lives according to the National Intimate Partner and Sexual Violence Survey.   They will go on to require medical and emotional care and specialized services that go far beyond what   …Continue Reading Every Sexual Assault Patient Deserves the Best Possible Care

Highlights of the February 12th Public Health Council Meeting posted on Feb 12

The February monthly meeting of the Public Health Council included an informational update from Public Health Commissioner Monica Bharel, the consideration of a single Determination of Need (DoN) request, a vote on final regulations, and an informational presentation by staff in the DPH Communications Office.   …Continue Reading Highlights of the February 12th Public Health Council Meeting