Teheri is a popular North Indian dish of rice and vegetables. It is different from vegetable pulao as the method of preparation is different. Teheri is prepared by cooking the rice and vegetables together in a pressure cooker. Teheri is easy to prepare, nutritious and delicious to eat.
INGREDIENTS (250 ml cup used)
- Rice – 3 cups, washed and soaked for half an hour
- Onion – 1 large, finely sliced
- Cauliflower – 1 medium sized, cut into florets
- Green peas – ¼ cup
- Carrot – ¼ cup, cut into 1 inch long pieces
- French beans – ¼ cup, cut into 1 inch long pieces
- Potato – 1 large, cubed
- Cumin seeds – 1 teaspoon
- Black pepper powder – 1 ½ teaspoon
- Cloves – 6 to 8
- Ginger – garlic paste – 2 tablespoon
- Cinnamon stick – 2-inch stick
- Bay leaf – 1
- Turmeric powder – ¾ teaspoon
- Coriander powder – 1 ½ teaspoon
- Coriander leaves – ¼ cup, freshly chopped
- Oil – 5 tablespoon
METHOD OF PREPARATION
- In a pressure cooker heat oil and add cumin seeds, cinnamon stick, bay leaf, cloves and fry till the oil absorbs the aroma of the spices.
- Add the finely chopped onion and sauté until translucent.
- Add potato cubes and fry until slightly tender.
- Add carrots, cauliflower florets and green peas and sauté on low flame for 2 to 3 minutes.
- Add ginger – garlic paste, turmeric powder, coriander powder, chopped coriander leaves and sauté well.
- Add the soaked rice, about 4 to 5 cups of water, salt, lemon juice and black pepper powder. Mix well and cook on medium flame for 2 whistles.
- Remove from the pressure cooker and serve with raita, papad and pickles.
- You can use any other seasonal vegetable of your choice to the recipe. Keep in mind the time taken by vegetables to get cooked and cut them in appropriate size so that the vegetables do not get overcooked.
- You can add 3 to 4 tablespoons of pre-soaked Arhar / Toor dal to the tempering for added nutrition.
Carrots are a rich source of Vitamin A, beta-carotene and hence very good for eyes. It is also high in anti-oxidants and boosts the immunity. Cauliflower is a good source of potassium, calcium, phosphorus, vitamin C and folate. French beans are rich in potassium, folate, phosphorus and calcium. This recipe is a perfect blend of carbohydrate from rice and vitamins and minerals from vegetables.