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Lean Recipe: Navrattan Pullao

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Philosophy of this dish:

You are going to make three individual dishes that you can serve on one traditional four-section crystal platter. One section is a ring inside the pattern, kind of like the hub on a wheel. The other three sections evenly divide the remaining part of the platter, as though you have three spokes coming from the hub. Inside those spokes, you'll have a green section, a white section, and a red section. In the center, you'll have a nut mix.

First, you'll make the base. From that, you'll make the gree, white, and red parts. It's a complicated dish, but impressive--and oh, so good! Make this when you want to be the talk of the party. Keep it refrigerated by placing a freeze-pak under the crystal dish.

This recipe is modified for American tastes and logistics.


The base:

  • 1 cup whole-grain rice
  • 1.5 cups water
  • 1/2 small white onion
  • 6 cloves finely chopped garlic
  • 1 tbspn olive oil
  • 1 tbspn fresh ginger
  • 1 tspn cayenne pepper
  • 1 tspn ground cummin
  1. Cook the rice 25% longer than you would cook white rice.
  2. Stir fry onions and garlic in olive oil until just brown.
  3. Add other ingredients (not the rice) and cook at low heat for 5 minutes.
  4. Mix the cooked items into the rice.
  5. Divide the mix evenly into three parts.

Green part:

  • 1/3 of the base
  • 1/4 cup peas
  • 1/4 cup parsely

Mix parsely vigorously into the base. Then, gently mix in the peas.

White part:

  • 1/3 of the base
  • 1/4 cup low-fat cottage cheese
  • 1/4 cup chopped raw onion

Mix cottage cheese and onion into base.

Red part:

  • 1/3 of the base
  • 1/4 cup tomato paste
  • 1 tspn basil
  • 1 tspn oregano
  • 1/4 cup chopped red pepper
  1. Mix tomato paste, basil, and oregano vigorously into the base.
  2. Mix the red pepper in.

Nut part:

  • 2 chopped boiled eggs
  • 1/2 onion, finely cut (or 1/4 cup dried onion)
  • 1/4 cup raw almonds
  • 1/4 cup raw cashews
  • 1/4 cup raw shelled pistachios
  • 1/4 cup walnuts or other nut
  • 1 tspn cup ginger powder
  • 1 tbspn canola or olive oil
  1. Mix all ingredients together in a bowl. If you use dried onion, mix it separately with a little water until it softens, then add it.
  2. Place mix in a serving bowl, and set the serving bowl in the center section of the crystal dish.

If your interest in these healthy, tasty recipes has anything to do with fitness, take advantage of the free articles and discount athletic nutritional supplements you can access from the menu at left.

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