5 from 12 votes
Baked Tawa pulao - Indian Spiced Rice Casserole 1 Pan 1 Step
Baked Tawa Pulao is a spiced Indian rice casserole featuring long-grain Basmati rice mixed with a blend of aromatic spices, tomato puree, and vegetables. Baked covered in one dish, the rice absorbs the spices and moisture to achieve a fragrant and well-cooked pilaf with a slightly firm texture. The dish can be served as a side for Indian curries or dal or converted to a main by adding protein components.
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
Servings:
4
Calories:
236 kcal
Course:
Side Dish
Cuisine:
Indian
Ingredients
- 1 cup white Basmati rice rinsed really well and soaked for at least 10 minutes.
- 1 teaspoon neutral cooking oil generic cooking oil
- 2 teaspoon ground coriander
- 1-2 teaspoon garam masala or Pav bhaji masala
- ½ teaspoon cumin ground
- ½ teaspoon ground cardamom
- ½ teaspoon dill or use oregano, dried
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon paprika , for extra heat also add ¼ teaspoon cayenne
- 1 teaspoon kashmiri chili powder or paprika
- ½ to ¾ teaspoon salt
- 2 bay leaf
- ¼ cup tomato puree
- 2 cups water
- 1 ½ to 2 cups vegetable you can use frozen vegetables, thaw them for at least 10 minutes before using, of choice
- cilantro for garnish
- lemon juice for garnish
Instructions
- Wash and soak the rice, if you haven’t already. Prep the rest of the ingredients. Brush oil in a 8x10 or a similar size baking dish, then add drained rice and the rest of the ingredients and mix well and even it out.
- Cover with parchment and bake at 400F (205C) for 30-35 minutes. Check at the 30 minute mark if the rice is done, if not then continue to bake it for another 5–8 minutes and then check again. Rice will continue to cook in the heat so you want it to be just about done.
- Then take the dish out of the oven, let it sit covered for another 3-4 minutes.
- Then fluff the rice with a spatula or fork. Taste and adjust salt and flavor, you can add salt while fluffing and then serve. Serve with non dairy yogurt raita Or serve it as a side with Indian curries or dal(lentils)
Cup of Yum
Notes
- Use long-grain Indian Basmati rice, rinsed and soaked prior to baking for best texture.
- Add chickpeas, veggie crumbles, toasted cashews, or crisped tofu to include protein and convert into a meal.
- Store refrigerated in a sealed container for up to 3 days; reheat in skillet, microwave, or oven.
- For brown rice, increase baking time to around an hour with hot broth or parboil before baking.
- Stovetop variation: sauté spices and vegetables, then cook rice and tomato puree in a covered pan until done.
Nutrition Information
Calories
236kcal
(12%)
Carbohydrates
49g
(16%)
Protein
6g
(12%)
Fat
2g
(3%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
1g
(5%)
Sodium
345mg
(14%)
Potassium
301mg
(6%)
Fiber
4g
(16%)
Sugar
1g
(2%)
Vitamin A
3713IU
(74%)
Vitamin C
9mg
(10%)
Calcium
46mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 236
% Daily Value*
| Calories | 236kcal | 12% |
| Carbohydrates | 49g | 16% |
| Protein | 6g | 12% |
| Fat | 2g | 3% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 345mg | 14% |
| Potassium | 301mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 1g | 2% |
| Vitamin A | 3713IU | 74% |
| Vitamin C | 9mg | 10% |
| Calcium | 46mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.