Perfect For Lunch : Vegetable Pulav

1. Fry all spices in oil(the first five ingredients).

2. Add fresh ginger and green chilli.

3. Add Onion: Fry till transucent brown.

4. Add tomato, fry.

5. Add carrot and beans, fry.

6. Add curd. leave for few minutes.

7. Now the veg mix is ready.

8. In rice cooker:Put layer of veg mix,.

9. Then 1 cup rice.

10. another layer veg mix.

11. then 1 cup rice.

12. Add 3-4 cups water.

13. Add salt and mix.

14. Put cilantro on top.

15. Turn on cooker.

16. Mix inbetween.

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Nutrient	Quantity
Total fats	60.8072 g
Protein	181.152 g
Carbohydrates	321.2184 g
Energy	2167.8129 kCal
Fatty acids, total saturated 18:3 undifferentiated	7.5799 g
Water	5665.2058 g
Aspartic acid	23.541 g
Calcium, Ca	887.8298 mg
Lutein + zeaxanthin	942.2943 g
Fiber, total dietary	62.9437 g
Carotene, beta	22314.5255 g
Niacin	124.9979 mg
Vitamin A, RAE	2556.2298 g
Arginine	9.8859 g
Riboflavin	10.6011 mg
Tocopherol, beta	0.0479 mg
Fatty acids, total saturated 20:1	0.0002 g
Glutamic acid	23.5264 g
Stigmasterol	0.02 mg
Sodium, Na	5238.5536 mg
Fatty acids, total saturated 16:1 undifferentiated	0.8655 g
Total lipid (fat)	60.8072 g
Manganese, Mn	11.1679 mg
Fructose	6.5324 g
Proline	7.1956 g
Fatty acids, total saturated 16:0	12.9454 g
Fatty acids, total saturated 8:0	0.4272 g
Sucrose	10.7744 g
Choline, total	56.7675 mg
Sugars, total	72.7783 g
Serine	9.5061 g
Fatty acids, total saturated 10:0	0.9581 g
Fatty acids, total saturated 18:0	5.0378 g
Vitamin B-6	4.2704 mg
Selenium, Se	25.9106 g
Ash	40.2853 g
Fatty acids, total saturated 18:1 undifferentiated	11.4327 g
Pantothenic acid	16.3358 mg
Phenylalanine	9.0357 g
Beta-sitosterol	0.0133 mg
Copper, Cu	6.9357 mg
Betaine	1.4074 mg
Thiamin	15.657 mg
Retinol	316.416 g
Methionine	1.8916 g
Iron, Fe	36.6511 mg
Carbohydrate, by difference	321.2184 g
Phosphorus, P	1740.9397 mg
Folate, total	2554.6708 g
Tocopherol, gamma	0.2681 mg
Fatty acids, total saturated 4:0	1.2388 g
Lycopene	5750.3411 g
Alanine	7.5879 g
Cholesterol	98.304 mg
Valine	9.1978 g
Fatty acids, total saturated 18:2 undifferentiated	5.8192 g
Glycine	6.1649 g
Carotene, alpha	9126.9822 g
Glucose (dextrose)	7.4548 g
Fatty acids, total saturated 14:0	3.8518 g
Zinc, Zn	18.5822 mg
Isoleucine	7.9643 g
Fatty acids, total saturated 12:0	1.0737 g
Fatty acids, total polyunsaturated	13.3992 g
Leucine	12.8661 g
Tocotrienol, alpha	0.1119 mg
Vitamin A, IU	45937.6259 IU
Folate, DFE	2554.6708 g
Tryptophan	1.8891 g
Vitamin C, total ascorbic acid	1834.0711 mg
Phytosterols	44.7205 mg
Fatty acids, total saturated 6:0	0.7334 g
Starch	3.6608 g
Tyrosine	6.1284 g
Vitamin B-12	0.0038 g
Vitamin K (phylloquinone)	57.4518 g
Fatty acids, total saturated	27.0567 g
Histidine	5.0429 g
Fatty acids, total monounsaturated	12.8662 g
Threonine	7.8718 g
Folate, food	2554.6708 g
Cryptoxanthin, beta	1.3467 g
Vitamin E (alpha-tocopherol)	4.0276 mg
Magnesium, Mg	964.6215 mg
Lysine	10.2811 g
Potassium, K	9449.9046 mg
Cystine	2.2266 g
Fluoride, F	15.0899 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 tablespoon	0	0	0
Ginger	0.5 tablespoon	2.4	0.5331	0.0225
Oil	3 tablespoons	336.384	0	38.2003
Buttermilk	2 tablespoons	0	0	0
Cinnamon	2	0	0	0
Carrot	2	104.96	24.5248	0.6144
Onion	1	64	14.944	0.16
Bay leaf	3	0	0	0
Tomato	1	40.2099	8.6898	0.4468
Green Chilies	4	388.6057	96	0
Cardamom	5	31.1	6.847	0.67
star anise	2	0	0	0
cilantro	2 teaspoons	0.1533	0.0245	0.0035
Clove	4 cloves	0	0	0
bean	15	1200	169.6552	20.6897
vegetable	0	0	0	0