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

WIC: A Vital Resource for Massachusetts Families During COVID-19 posted on Oct 1

During COVID-19, many families are worried about having enough food at home.  Promoting programs that help improve food security has been essential during the pandemic.  One of these programs, administered by the Department of Public Health, is the Special Supplemental Nutrition Program for Women, Infants,   …Continue Reading WIC: A Vital Resource for Massachusetts Families During COVID-19

Learn How You Can Help Prevent Suicide posted on Sep 21

Learn How You Can Help Prevent Suicide

For many people, the COVID-19 pandemic has given rise to feelings of uncertainty, fear, stress, and anxiety which can take a toll on mental health. It is important, particularly in uncertain times, to prioritize conversations around mental health, including suicide. September is Suicide Prevention Awareness   …Continue Reading Learn How You Can Help Prevent Suicide

Highlights of the September 17 Public Health Council Meeting posted on Sep 17

The September monthly meeting of the Public Health Council, which took place via teleconference in light of ongoing restrictions on public gatherings, featured two informational presentations from Department subject matter experts: Update from the Massachusetts WIC Program Update on Flu Immunization Activities in Massachusetts The   …Continue Reading Highlights of the September 17 Public Health Council Meeting