Corn Methi Pulao is a vibrant and nutritious rice dish made with sweet corn, fenugreek leaves (methi), and a blend of aromatic spices. This recipe is quick, easy, and packed with flavor, making it a great option for a light lunch or dinner. The addition of methi (fenugreek) adds a unique slightly bitter flavor, which beautifully balances the sweetness of the corn. This pulao is also rich in vitamins, minerals, and fiber.
Ingredients:
For the Pulao:
· 1 cup basmati rice (washed and soaked for 15-20 minutes)
· 1/2 cup sweet corn kernels (fresh or frozen)
· 1 cup fresh methi (fenugreek) leaves, chopped
· 1 medium onion, thinly sliced
· 1-2 green chilies, slit (optional)
· 1/2 teaspoon cumin seeds
· 1 bay leaf
· 1-inch cinnamon stick
· 2-3 cloves
· 2-3 green cardamom pods
· 1/4 teaspoon turmeric powder
· 1/2 teaspoon garam masala
· 1/2 teaspoon cumin powder
· 1/2 teaspoon coriander powder
· salt to taste
· 2 tablespoons oil or ghee
· 1 1/2 cups water (for cooking rice)
Garnish:
· Fresh coriander leaves (chopped)
· Fried onions (optional)
Instructions:
Step 1: Prep the Ingredients
1. Soak the rice for 15-20 minutes and drain the water. This ensures the rice cooks evenly and stays separate.
2. Chop the methi leaves and wash them thoroughly to remove any bitterness.
3. If using frozen corn, thaw it. If using fresh corn, boil it for a few minutes until tender.
Step 2: temper the Spices
1. In a large pan or pot, heat oil or ghee over medium heat.
2. Add cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods. Sauté for about 30 seconds until the spices release their fragrance.
Step 3: Sauté the onions and Spices
1. Add the sliced onions and sauté them until they turn golden brown (about 5-7 minutes).
2. Add the green chilies (if using), and then stir in the turmeric powder, garam masala, cumin powder, and coriander powder. Sauté for another 1-2 minutes until the spices are well-blended and aromatic.
Step 4: Cook the Rice and Corn
1. Add the chopped methi (fenugreek) leaves to the pan and sauté for a couple of minutes until they soften and reduce in volume.
2. Stir in the sweet corn kernels and cook for another 2 minutes.
3. Add the soaked and drained rice to the pan and gently mix everything together.
4. Pour in 1 1/2 cups of water and add salt to taste.
5. Bring the mixture to a boil. Once the water starts boiling, lower the heat, cover the pan with a tight-fitting lid, and cook for about 10-12 minutes until the rice is fully cooked and the water is absorbed. You can also cook this on a low flame for about 15 minutes.
Step 5: Fluff the Pulao
1. Once the rice is cooked, remove the pan from heat. Let it sit covered for about 5 minutes.
2. Gently fluff the rice with a fork to separate the grains.
Step 6: Garnish and Serve
1. Garnish with fresh coriander leaves and, if desired, fried onions for extra flavor and crunch.
2. Serve the Corn Methi Pulao hot with a side of raita, pickle, or a simple salad.
Health Benefits of corn Methi Pulao
1. Rich in Fiber:
o Methi (fenugreek) leaves are high in fiber, which aids in digestion, promotes gut health, and helps in managing blood sugar levels. They also contain soluble fiber that helps lower cholesterol.
2. Packed with Protein:
o corn provides a good amount of plant-based protein, making this pulao a great choice for vegetarians. protein helps in muscle building, tissue repair, and overall growth.
3. Rich in Iron:
o Methi leaves are a good source of iron, which is essential for the production of red blood cells and the prevention of iron-deficiency anemia.
4. Antioxidant-Rich:
o The spices used in the pulao, such as turmeric, cumin, and garam masala, are rich in antioxidants, which help reduce inflammation, boost immunity, and protect cells from oxidative stress.
5. Good for Skin and Hair:
o Methi leaves contain vitamins A and C, both of which are good for skin health and can promote hair growth by improving circulation to the scalp.
6. Supports Weight Loss:
o Fenugreek (methi) is often used as a natural remedy for weight loss, as it helps with satiety (feeling full) and may help reduce food cravings.
7. Low in Calories:
o This pulao is relatively low in calories, making it a healthy option for those looking to manage their weight. When cooked with minimal oil, it’s a nutritious and satisfying dish.
8. Gluten-Free:
o This pulao is naturally gluten-free, so it's a great option for people with gluten sensitivities or celiac disease.
Tips for a Healthier corn Methi Pulao:
· Use Brown Rice: For added fiber and nutrition, swap regular white rice with brown rice or other whole grains like quinoa or millets.
· Reduce Oil/Ghee: To make the dish lighter, use minimal ghee or oil for cooking. You can also use olive oil for a healthier fat option.
· Add More Veggies: You can add other vegetables like carrots, peas, or beans to make the pulao even more nutritious and colorful.
· Use Less Salt: Reduce the salt content or opt for sea salt or Himalayan salt for a healthier choice.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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