Seafood Paella
Spain • Non-Vegetarian
How to Make Vegetarian Paella (Traditional & Healthy Version)
Vegetarian Paella is a vibrant, aromatic rice-based dish that draws inspiration from traditional Spanish cuisine and is thoughtfully adapted for Indian palates. Bursting with the flavors of fresh vegetables, fragrant spices, and the subtle taste of saffron, this dish brings together the best of wholesome ingredients and Indian culinary traditions. In India, rice dishes like pulao and biryani are staples during special occasions and family gatherings, making this vegetarian paella a delightful fusion that feels both familiar and novel. This healthy version of paella is perfect for those looking for a nutritious, plant-based lunch option. It uses locally available vegetables, basmati chawal (rice), and Indian spices such as turmeric (haldi) and cumin (jeera), ensuring a dish that is both comforting and exciting. Vegetarian Paella can be enjoyed during festive occasions like Navratri or as a centerpiece for weekend family meals, offering a visually stunning and satisfying meal without the heaviness of cream or excess oil.
Ingredients(for 1 medium bowl)
- 1 cup Basmati rice (chawal)
- 1 cup Mixed bell peppers (capsicum, diced)
- 1/2 cup Green peas (matar)
- 1/2 cup Carrot (gajar, diced)
- 1/2 cup French beans (diced)
- 1 medium Tomato (tamatar, finely chopped)
- 1 small Onion (pyaaz, finely chopped)
- 3 cloves Garlic (lehsun, minced)
- 1.5 tbsp Olive oil (or any cold-pressed oil)
- a pinch Saffron strands (kesar, soaked in 2 tbsp warm milk)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Black pepper (kali mirch, freshly ground)
- to taste Salt (namak)
- 2 tbsp Fresh coriander (hara dhania, chopped, for garnish) - optional
Instructions
- 1
Rinse basmati rice thoroughly and soak for 10 minutes. Drain and keep aside.
10 minutes
Soaking rice helps in even cooking and fluffier texture.
- 2
Heat olive oil in a heavy-bottomed kadhai over medium flame. Add cumin seeds and let them splutter.
2 minutes
Use a thick-bottomed vessel to prevent rice from sticking.
- 3
Add chopped onions and garlic. Sauté until onions turn translucent.
3 minutes
Sauté on low flame for better aroma.
- 4
Add diced carrots, beans, and bell peppers. Stir-fry for 2-3 minutes. Then add green peas and tomatoes. Cook until vegetables are slightly tender.
5 minutes
Do not overcook; veggies should retain crunch.
Why This Dish is Healthy
This paella is a health-conscious choice because it uses minimal oil, is packed with fresh vegetables, and avoids processed ingredients. Basmati rice ensures a lower glycemic index compared to regular rice, making it suitable for weight management and diabetic-friendly diets. With plant protein from peas and beans, and no dairy or gluten, it supports various dietary preferences.
Vegetarian Paella is loaded with fiber, vitamins, and minerals from a variety of seasonal vegetables. The use of basmati rice provides complex carbohydrates for sustained energy, while olive oil offers healthy fats. This dish is free from cholesterol and low in saturated fat. The saffron adds antioxidants, and the combination of spices promotes digestion and immunity. It's a balanced meal perfect for a nutrient-dense lunch.
Pro Tips
- 💡Tip 1: For extra nutrition, add seasonal greens like spinach (palak) or fenugreek (methi).
- 💡Tip 2: To enhance flavor, use homemade vegetable stock instead of plain water.
- 💡Tip 3: Let the rice sit undisturbed for a few minutes after cooking to develop a gentle crust.
Storage & Serving
Cool completely before storing in airtight containers. Refrigerate for up to 2 days. Reheat on a tawa or in a microwave, adding a sprinkle of water to prevent dryness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 390.0 kcal |
