Discover the perfect Pulao recipe! This aromatic rice dish is packed with rich spices, fresh vegetables, and optional meat for a satisfying meal. Easy to prepare and full of flavor, Pulao is a versatile dish that can be enjoyed on its own or as a side. Learn how to make this savory and fragrant rice dish step-by-step, and impress your family and friends with your culinary skills.

Ingredients:

- 1 cup Basmati rice

- 2 tablespoons ghee or vegetable oil

- 1 large onion, thinly sliced

- 2 garlic cloves, minced

- 1-inch piece of ginger, minced

- 1-2 green chilies, slit (adjust to taste)

- 1 cup mixed vegetables (carrots, peas, potatoes), diced

- 1/2 cup meat (chicken, lamb, or beef), cubed (optional)

- 1/4 cup plain yogurt

- 1/2 teaspoon turmeric powder

- 1 teaspoon cumin seeds

- 1 teaspoon coriander powder

- 1 teaspoon garam masala

- 2-3 whole cloves

- 2-3 green cardamom pods

- 1 bay leaf

- 1 small cinnamon stick

- 2 cups water or chicken broth

- Salt to taste

- Fresh cilantro or mint for garnish (optional)

Instructions:

Rinse the Rice: Wash the Basmati rice under cold water until the water runs clear. Soak for 20-30 minutes, then drain.

Prepare the Meat (if using): Heat 1 tablespoon of ghee or oil in a large pot over medium heat. Add the meat and cook until browned. Remove from the pot and set aside.

Sauté the Aromatics: In the same pot, add the remaining ghee or oil. Sauté the sliced onions until golden brown. Add the garlic, ginger, and green chilies, and cook for another 2 minutes.

Add Spices and Vegetables: Stir in the turmeric, cumin seeds, coriander powder, garam masala, cloves, cardamom pods, bay leaf, and cinnamon stick. Cook for 1 minute until fragrant. Add the mixed vegetables and cook for 5 minutes.

Combine Meat and Yogurt: If using meat, return it to the pot. Stir in the yogurt and cook for a few minutes until the meat is cooked through and the vegetables are tender.

Cook the Rice: Add the soaked and drained rice to the pot. Pour in the water or broth, and season with salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid is absorbed.

Rest and Fluff: Turn off the heat and let the Pulao sit covered for 5 minutes. Fluff the rice with a fork.

Garnish and Serve: Garnish with fresh cilantro or mint if desired. Serve hot with yogurt, raita, or your favorite curry.

Enjoy your flavorful and aromatic Pulao!

Nutritional Values

Basmati Rice (1 cup)

  - About 680 calories

  - 148 grams of carbohydrates

  - 1 gram of fat

  - 14 grams of protein

Benefits: Provides a good source of carbohydrates for energy. Basmati rice is also lower in arsenic compared to other types of rice and has a lower glycemic index.

Ghee or Vegetable Oil (2 tablespoons)

  - About 260 calories

  - 28 grams of fat (including 17 grams of saturated fat)

  - 0 grams of carbohydrates and protein

Benefits: Rich in healthy fats and butyrate, which may support digestive health. Provides fat-soluble vitamins like A, D, E, and K.

Vegetable Oil Nutritional Values** (per 2 tablespoons, approximately 30g):

  - About 240 calories

  - 27 grams of fat (including 2 grams of saturated fat)

  - 0 grams of carbohydrates and protein

Benefits: Provides essential fatty acids. Depending on the type, can have a lower amount of saturated fat compared to animal fats.

Onion (1 large, thinly sliced)

  - About 60 calories

  - 14 grams of carbohydrates

  - 0.2 grams of fat

  - 1.5 grams of protein

Benefits: Rich in antioxidants and compounds that may help reduce inflammation. Supports heart health and adds flavor to dishes.

Garlic (2 cloves, minced)

  - About 9 calories

  - 2 grams of carbohydrates

  - 0 grams of fat

  - 0.4 grams of protein

Benefits: Contains allicin, which may have anti-inflammatory, antimicrobial, and cardiovascular benefits.

Ginger (1-inch piece, minced)

  - About 4 calories

  - 1 gram of carbohydrates

  - 0 grams of fat

  - 0.1 grams of protein

Benefits: May aid digestion, reduce nausea, and have anti-inflammatory effects.

Green Chilies (1-2, slit)

  - About 6 calories

  - 1 gram of carbohydrates

  - 0 grams of fat

  - 0.2 grams of protein

Benefits: Contains capsaicin, which may boost metabolism and provide antioxidant benefits. Adds spiciness and flavor to dishes.

Mixed Vegetables (1 cup, diced)

  - About 70 calories

  - 15 grams of carbohydrates

  - 0.5 grams of fat

  - 2 grams of protein

Benefits: Provides vitamins, minerals, and fiber. Contributes to overall health and adds flavor and texture to the dish.

Meat (1/2 cup, cubed)

  - Chicken: About 130 calories, 26 grams of protein, 2.5 grams of fat

  - Lamb: About 170 calories, 21 grams of protein, 9 grams of fat

  - Beef: About 150 calories, 21 grams of protein, 7 grams of fat

Benefits: High in protein and essential nutrients. Provides energy and supports muscle growth and repair.

Plain Yogurt (1/4 cup)

  - About 35 calories

  - 3 grams of carbohydrates

  - 1.5 grams of fat

  - 2 grams of protein

Benefits: Provides probiotics that support gut health. Contains calcium and protein.

Turmeric Powder (1/2 teaspoon)

  - About 8 calories

  - 0.2 grams of fat

  - 1.7 grams of carbohydrates

  - 0.3 grams of protein

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant properties. Supports overall health and adds color to dishes.

Cumin Seeds (1 teaspoon)

  - About 8 calories

  - 0.4 grams of fat

  - 1 gram of carbohydrates

  - 0.4 grams of protein

Benefits: Aids digestion and may help regulate blood sugar levels. Contains iron and antioxidants.

Coriander Powder (1 teaspoon)

  - About 6 calories

  - 0.3 grams of fat

  - 1.5 grams of carbohydrates

  - 0.2 grams of protein

Benefits: Supports digestive health and contains antioxidants. Adds flavor and aroma to dishes.

Garam Masala (1 teaspoon)

  - About 6 calories

  - 0.3 grams of fat

  - 1.5 grams of carbohydrates

  - 0.2 grams of protein

Benefits: A blend of spices that adds depth of flavor and contains antioxidants.

Whole Cloves (2-3)

  - About 5 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.2 grams of protein

Benefits: Contains eugenol, which has anti-inflammatory and antioxidant properties. Adds flavor to dishes.

Green Cardamom Pods (2-3)

  - About 3 calories

  - 0.1 grams of fat

  - 0.7 grams of carbohydrates

  - 0.1 grams of protein

Benefits: Adds a sweet and aromatic flavor. Contains antioxidants and may aid digestion.

Bay Leaf (1)

  - About 1 calorie

  - 0 grams of fat

  - 0.2 grams of carbohydrates

  - 0 grams of protein

Benefits: Adds flavor and aroma to dishes. Contains antioxidants and may aid digestion.

Cinnamon Stick (1 small)

  - About 6 calories

  - 0.1 grams of fat

  - 1.8 grams of carbohydrates

  - 0.1 grams of protein

Benefits: Contains antioxidants and has anti-inflammatory properties. Adds a warm, sweet flavor to dishes.

Water or Chicken Broth (2 cups)

  - 0 calories

  - 0 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Chicken Broth Nutritional Values** (per 1 cup, approximately 240g):

  - About 15 calories

  - 0 grams of fat

  - 1 gram of carbohydrates

  - 1 gram of protein

Benefits: Chicken broth adds flavor and nutrients. Water is essential for hydration and overall bodily functions.

Salt (to taste)

  - 0 calories

  - High in sodium

Benefits: Enhances flavor. Should be used in moderation to avoid excessive sodium intake, which can impact blood pressure.

Fresh Cilantro or Mint (for garnish, optional)

  - About 1 calorie

  - 0 grams of fat

  - 0.2 grams of carbohydrates

  - 0.1 grams of protein

Benefits: Adds fresh flavor and aroma. Both herbs contain antioxidants and may support digestion.

This breakdown provides insight into the nutritional value and health benefits of each ingredient in your recipe.