Fructose Free Vegan Vegetable Pulao
This fragrant, spiced rice dish is the kind of one-pot meal that makes the whole kitchen smell incredible from the moment the cumin hits the hot oil. Layers of whole spices — cardamom, cloves, cinnamon, and bay leaf — build a deeply aromatic base that carries through every grain of basmati. Carrots, green beans, and peas add color and texture without leaning on high-fructose vegetables or sweetened sauces that can sneak into store-bought versions of similar dishes. The technique of soaking the rice first and then letting it steam undisturbed at the end is what gives you those beautifully separate, fluffy grains rather than a sticky clump. Because every ingredient here is whole and straightforward, it's easy to feel confident about what's actually going into the pot — no hidden additives, no processed shortcuts. A squeeze of lemon and a handful of fresh herbs at the end brighten everything up without tipping the fructose balance. It's satisfying, plant-based comfort food that genuinely delivers on flavor.
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Learn more →Ingredients
4 servings
- 1 ½ cups basmati rice
- 3 tbsp neutral oil (such as avocado oil or sunflower oil)
- 1 tsp cumin seeds
- 1 bay leaf
- 4 green cardamom pods, lightly crushed
- 1 cinnamon stick (about 2 inches)
- 4 whole cloves
- 1 medium yellow onion, thinly sliced
- 1 tbsp fresh ginger, finely grated
- 3 garlic cloves, minced
- 1 medium carrot, peeled and cut into ½-inch dice
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 cup frozen peas
- ½ tsp ground turmeric
- 1 tsp ground coriander
- ½ tsp garam masala
- 1 ¼ tsp salt, plus more to taste
- 2 ¾ cups water
For serving
- 2 tbsp fresh cilantro, roughly chopped (optional)
- 1 tbsp fresh mint leaves, roughly torn (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Rinse the basmati rice in a fine-mesh strainer under cold running water, stirring with your hand, until the water runs mostly clear, about 1 minute. Transfer to a bowl, cover with cold water, and soak for 20 minutes, then drain thoroughly.
- 2
Heat the oil in a large saucepan or Dutch oven over medium heat until shimmering. Add the cumin seeds, bay leaf, cardamom pods, cinnamon stick, and cloves and cook, stirring, until the cumin seeds sizzle and turn a shade darker and the spices are fragrant, about 1 minute. Watch closely — the spices can scorch quickly.
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