Nutrient-Packed Vegetable Pulao with Melon Seed Gravy

Best For



Serves 2-3

Time: 40 mins



  • 1/4 cup melon seeds, roasted
  • 1 small mace
  • 1/4 teaspoon cardamom powder
  • 1/2 teaspoon roasted cumin powder
  • 1/4 teaspoon cinnamon powder
  • 1/4 teaspoon turmeric powder
  • 1/2 cup water


  • 1 cup chopped cauliflower florets
  • 1/2 cup chopped baby corn or corn
  • 1/2 cup chopped potato
  • 1/2 cup chopped carrot

Flavoured Rice

  • 1/2 cup brown rice, soaked
  • 2 cup water
  • 1 bay leaf
  • 1/4 teaspoon finely chopped green chili

Other Ingredients

  • 1/4 cup chopped tomato
  • 1 1/2 teaspoons rock salt
  • 1/2 cup mint leaves

Soak in Advance

Soak 1/2 cup brown rice in water for 3 hours.


  1. Place all the gravy ingredients in a small blender jar and blend until smooth.
  2. Place the blended gravy and all the veggie ingredients in a pot. Cook for 5 minutes on medium flame, stirring regularly.
  3. Add all the flavored rice ingredients to the same pot. Stir gently, and cover. Cook for 25 minutes on medium flame until rice is cooked. Stir regularly to prevent sticking.
  4. Switch off the stove and add the other ingredients. Stir and cover for 10 minutes.
  5. Serve with raita or chutney.


  1. Nutrient-rich: This recipe combines a variety of vegetables, providing a diverse range of vitamins, minerals, and antioxidants essential for overall health.
  2. High in Fiber: Vegetables like cauliflower, baby corn, potato, and carrot are high in fiber, promoting digestion and aiding in weight management.
  3. Good Source of Protein: Melon seeds used in the gravy are a good source of plant-based protein, important for muscle repair and growth.
  4. Low in Fat: The absence of added oils or fats makes this dish low in saturated fats, promoting heart health.
  5. Anti-inflammatory: Spices like turmeric, cinnamon, and cardamom possess anti-inflammatory properties, beneficial for reducing inflammation in the body.
  6. Energy Boost: Brown rice used in the recipe provides complex carbohydrates, offering sustained energy release throughout the day.

Nutritive Value (per serving):

  • Calories: Approximately 250-300 kcal
  • Protein: 8-10 grams
  • Carbohydrates: 50-60 grams
  • Fiber: 6-8 grams
  • Fat: 2-4 grams
  • Vitamins: A, C, K, B-complex vitamins (folate, niacin, riboflavin)
  • Minerals: Potassium, magnesium, phosphorus, calcium, iron, zinc

This recipe offers a wholesome meal that not only satisfies hunger but also nourishes the body with essential nutrients, making it a perfect choice for a balanced diet.

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