Tomato Pulao
An easy Indian tomato pulao recipe. Vegan and vegetarian friendly and gluten-free too. Healthy and not too spicy, this can be a simple dinner meal or a side dish to curries.
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Prep Time : 10 mins
Cook Time : 35 mins
Resting time : 5 minutes
Total Time : 55 mins
Cuisine: : Indian
Course : Mains, Sides
Servings : 6
Calories : 282 : kcal
Estimated Cost (AUD) : $3.35 or $0.56 a serve
INGREDIENTS
- 2 cups basmati rice washed and well-drained
- 1 tablespoon olive oil
- 1 teaspoon black cumin seeds nigella seeds
- 170 grams (6 ounces / 1 large) brown onion, roughly chopped
- 1 cup canned diced tomatoes or use fresh see notes below
- 160 grams (5.6 ounces / 1 medium), seeded and roughly chopped
- 1 teaspoon ginger grated
- 1 teaspoon garlic paste
- 1 teaspoon chili powder
- 10 grams (2 heaped tablespoons) fresh coriander (cilantro), choppe
- 2 teaspoons level salt or to taste
- 50 grams (1.8 ounces / ½ cup) peas, fresh or frozen
- 3 cups water use the same cup you used to measure the rice with
INSTRUCTIONS
- Heat the oil in a large deep saucepan, over medium/high heat, and fry the cumin seeds for about 30 seconds. Then add the onion and fry for about 5 minutes, constantly stirring to stop the onions from sticking to the bottom of the pan.
- Next, add the tomatoes, capsicum, ginger, garlic, and chili powder. Stir the mixture while cooking on medium/high heat for about 3 - 5 minutes or until most of the liquid from the tomatoes has evaporated.
- Add the fresh coriander, potato, salt, and peas and fry for 5 minutes more.
- Add the drained rice to the pot. Stir and fry the rice for about 1 -2 minutes.
- Add the water and mix well, turn up the heat to high and bring to a rapid boil, turn down the heat to low, cover with a lid and cook on low for 20 minutes.
- Turn off the heat and stand covered for 5 minutes, then use a fork to fluff the rice and serve hot.
Notes
Fresh tomatoes can be used instead of canned tomatoes. Use 200 grams (7 ounces) and roughly chop them.
RECIPE TIPS
Drain the rice well - Once you have washed the rice, transfer it to a sieve to drain away all the rinsing water.
If you don't do this and have not drained it well, you may have some water sitting in the bottom of the bowl.
This water will increase the amount of liquid in the recipe, and the rice won't soak it all up, resulting in soggy and wet rice at the end of the cooking time.
Cook the tomatoes until almost dry - It is important to cook the tomatoes down to evaporate the juices for the same reason as draining the rice, to avoid having too much liquid in the rice.
Cut the potato small - it will need to be cut into tiny cubes. Having the potatoes in small pieces means that they will be ready when the rice is ready. Cut the potato into about 1 cm (0.4 inches) cubes.
To measure out the water for the rice - use the same cup you used to measure the rice in. As a general rule, for every 1 cup of rice use 1 ½ cups water, and the cooked rice won't be too wet or too dry.
Use a saucepan with a proper fitting lid - because you want to trap the steam in so that the rice will properly cook.
Nutrition Facts
Tomato Pulao
Serving Size
1 serving of 6
Amount per Serving
Calories
282
% Daily Value*
Fat
3
g
5
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Sodium
850
mg
37
%
Potassium
290
mg
8
%
Carbohydrates
57
g
19
%
Fiber
3
g
13
%
Sugar
3
g
3
%
Protein
6
g
12
%
Vitamin A
380
IU
8
%
Vitamin C
59
mg
72
%
Calcium
52
mg
5
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.