I try to include all types of vegetables for my son. Growing up I never heard of broccoli or zucchini. Also, these were exotic vegetables rarely available where I grew up. Nowadays we get everything at the click of a mouse. So I try to include variety in my son’s diet.
Let me just give a quick health benefits of broccoli and zucchini.
Broccoli – It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium, and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium.
Zucchini – Maintains Optimal Health: As an outstanding source of manganese and vitamin C, zucchini is the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus .
This is a quick pulav including lots of vegetables. It can be quickly made in a cooker and packed in tiffin.
Ghee – 1 tblspn
Bay Leaf – a small piece
Star anise – ½ piece
Cinnamon – 1 inch
Cloves- 2 pieces
Black pepper kernels – 3-4 pieces
Green cardamom – 2 pieces
Fennel seeds – ½ tsp
Turmeric powder – ½ tsp
Coriander powder – 1 tsp
Chilli Powder – ½ tsp
Carrot- 1 small
Cauliflower – 3-4 florets
Broccoli – 3-4 florets
Zucchini – Half a piece
Baby corn – 1
Basmati Rice – 1/3 cup (I used normal rice)
Salt – as per taste
- Heat ghee in cooker.
- Once hot add bay leaf, star anise, cinnamon, cloves, pepper, cardamom, fennel and roast on slow flame.
- When it becomes fragrant add all the veggies and toss.
- Once the veggies are nicely roasted, add the coriander and chilli powder and roast for 30 seconds.
- Add washed rice, salt and turmeric.
- Add water to cooker as per the packet instructions of your basmati rice.
- Cook for 1-2 whistles. (if you have water remaining then without lid continue cooking so the water evaporates. )
Vegetable pulav is ready. Serve it with raita of roasted cumin and curd. Or a vegetable/ chicken stew also goes well with it.