Pulao accompanied with a yoghurt dip (raita) is a popular North Indian meal. Here we swap the usual basmati rice with high-protein jowar or sorghum, whose plump chewy grains somewhat resemble sabudano or sago pearls in appearance and texture but are much more nutritious. Feel free to try the recipe with other grains such as millet or quinoa. The raita is brightened by the addition of red pepper along with the usual seasonings of coriander and onion whilst bits of finely chopped ginger add further bursts of flavour. On this occasion, since both the pulao and the raita are low-fat dishes, I deep fried a few vadam (a crispy South Indian snack often served as an accompaniment to dishes, similar to North Indian papad) to serve along with the meal. You can also serve with vadam or papad toasted in the microwave.
Pulao
Soak 3/4 cup jowar overnight or for at least 8 hours. If using millet or quinoa there is no need to soak. Cook according to instructions on the packaging or using your preferred method (I pressured cooked it). Finely chop 1 carrot, 1 small onion, 1/4 inch/0.6 cm piece of ginger, 1 green chilli and 1/2 a red pepper. Thinly slice about 10 green beans. Heat 2 tsp sunflower oil (or other cooking oil of your choice) in a pan or wok over a medium heat, add 1/2 tsp cumin seeds and when they start to splutter, add the chopped vegetables along with 1/2 tsp curry powder and 1 tsp asafoetida. Add salt to taste. Sauté the vegetables until they are al dente. Add 1/4 cup frozen peas, continuing to cook the vegetables for 3-4 minutes until the peas are hot. (Alternatively use the equivalent quantity of cooked fresh peas). Add the cooked jowar (or millet or quinoa), stirring well so that it gets coated with the vegetable mixture. Enjoy hot topped with chopped coriander and a squeeze or lime or lemon juice if you wish, along with the raita and other accompaniments of your choice like papad or vadam.
Raita
Finely chop a handful of fresh coriander, 1/8 of a large red pepper, 1/2 of a small onion, 1 green chilli (omit if you want a non-spicy raita) and 1/4 inch/0.6 cm piece of ginger. Whisk 1 cup of non-dairy yoghurt until smooth, add the chopped vegetables and mix well, adding salt to taste.
Jowar pulao with red pepper and ginger raita
Preparation time: 30 mins (not including soaking jowar)
Cooking time: 45 mins
Difficulty: medium
Pulao
- 3/4 cup jowar, soaked overnight or at least 8 hours (alternatively use millet or quinoa in which case there is no need to soak)
- 1 carrot, finely chopped
- 1 small onion, finely chopped
- 1/2 red pepper, finely chopped
- 1 green chilli, finely chopped
- 5 curry leaves, finely chopped
- 1/4 inch/ 0.6 cm piece of ginger, finely chopped
- 10 green beans thinly sliced
- 2 tsp sunflower oil (or other oil)
- 1/2 tsp cumin seeds
- 1/2 tsp curry powder
- 1 tsp asafoetida
- 1/4 cup frozen peas (or cooked fresh peas)
- salt to taste
- chopped coriander, for topping
- lime or lemon juice, to add at the end
- papad or vadam, to accompany (optional)
Raita
- a handful of fresh coriander, finely chopped
- 1/8 of a large red pepper, finely chopped
- 1 green chilli, finely chopped (omit if you want a non-spicy raita)
- 1/4 inch/ 0.6 cm piece of ginger, finely chopped
- 1 cup non-dairy yoghurt
- salt to taste
Directions
2. Meanwhile make the raita. Whisk the yoghurt until smooth and mix in the coriander, red pepper, chilli and ginger, adding salt to taste. Set aside whilst you prepare the pulao.
3. Heat the oil in a pan or wok over a medium heat, add the cumin seeds and when they start to splutter, add the chopped vegetables along with the curry powder and asafoetida. Sauté the vegetables until they are al dente.
4. Add the frozen peas, continuing to cook the vegetables for 3-4 minutes until the peas are hot. Add the cooked jowar (or millet or quinoa), stirring well so that it gets coated with the vegetable mixture.
5. Enjoy hot topped with chopped coriander and a squeeze or lime or lemon juice if you wish, along with the raita and other accompaniments of your choice like papad or vadam.
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