Recipe: Low Protein (Vegan) Pulao

Normally, pulao is a spiced rice dish cooked with yogurt and some form of meat (I've made both chicken and lamb versions).  But I decided to see whether I could make it a little lighter on the protein side.

Vegan Pulao
Serves 6-8

3 tbsp oil
1 medium onion, sliced fine
1 star anise
1 Tbsp whole cumin
3 inches cinnamon (1 stick)
2 large bay leaves
1.5 inches ginger root, grated (or 1.5 Tbsp puree)
6 garlic cloves, pressed or minced
1 green chile, chopped fine (optional; more if desired)
1.5 tsp turmeric powder
3 cups long-grain white rice
4 medium zucchini, chopped into 3/4" pieces
1 can (13.5 to 14 oz) coconut milk (use a light version for lower fat)
4 cups hot water
Salt to taste

In a large pot, bring the oil to heat over medium-high heat. When it is hot, add the onion.  Fry the onion, stirring regularly, until it is soft and starts to brown, about 5 minutes.

Add the whole spices, and fry for another minute.  Add the ginger and garlic, turmeric, and chiles, and fry for a half-minute, stirring to keep the garlic and ginger from sticking.

Add the rice, and mix it in well.  Stir regularly until the rice mostly turns white, about 3-4 minutes.  Add the zucchini all at once, and stir until it's well coated and starts to sweat, about a minute.

Add the coconut milk, stir it in, then add the water.  Stir once to settle the rice, add a bit of salt, and cover the pot.  Turn the heat down to a simmer.

Cook for 30 minutes, then check for doneness.  Do not stir, as that will make the rice mushy; take a cooking spoon or paddle and push the rice aside so that you can see the bottom.  When all the liquid is gone and a sample of rice is soft all through, remove the pot from the heat and allow it to stand for another 5 minutes.


This is tasty fresh, and reheats well, though the zucchini will become progressively softer.  It tolerates being served at room temperature as well.

Nutrition (no salt added):