Discover the perfect Pulao recipe, a delicious rice dish infused with a blend of aromatic spices, tender meat, and fresh vegetables. This savory dish is easy to make and ideal for a hearty meal. Learn how to create this flavorful and comforting dish with our step-by-step guide.

Ingredients:

- 2 cups basmati rice

- 1 lb (450g) meat (chicken, beef, or lamb), cut into bite-sized pieces

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1-inch piece ginger, grated

- 1 large tomato, chopped

- 1 cup mixed vegetables (carrots, peas, bell peppers), chopped

- 1/2 cup plain yogurt

- 2 tablespoons vegetable oil or ghee

- 1 teaspoon cumin seeds

- 1 teaspoon turmeric powder

- 1 teaspoon garam masala

- 1 teaspoon coriander powder

- 1 teaspoon paprika

- 1 bay leaf

- 4 cloves

- 2 green cardamom pods

- 1 cinnamon stick

- Salt to taste

- Fresh cilantro, chopped (for garnish)

- Lemon wedges (for serving)

Instructions:

Prepare the Rice:

  - Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 30 minutes, then drain.

Cook the Meat:

  - Heat oil or ghee in a large pot over medium heat. Add cumin seeds, bay leaf, cloves, cardamom pods, and cinnamon stick. Sauté for 1 minute until fragrant.

  - Add the chopped onions and cook until golden brown.

  - Stir in the garlic and ginger, cooking for an additional 2 minutes.

  - Add the meat pieces and cook until browned on all sides.

Add Spices and Vegetables:

  - Mix in the turmeric powder, garam masala, coriander powder, paprika, and salt. Cook for 2 minutes.

  - Add the chopped tomato and cook until it breaks down and blends with the spices.

  - Stir in the mixed vegetables and cook for another 5 minutes.

Combine Rice and Meat:

  - Add the drained rice to the pot and stir to coat the rice with the spices.

  - Pour in the yogurt and mix well.

  - Add 4 cups of water (or enough to cover the rice by 1 inch). Bring to a boil, then reduce heat to low and cover the pot. Simmer for 20-25 minutes or until the rice is tender and the liquid is absorbed.

Finish and Serve:

  - Remove the pot from heat and let it sit covered for 5 minutes. Fluff the rice with a fork.

  - Garnish with chopped cilantro and serve with lemon wedges.

Enjoy your flavorful Pulao as a main dish or side!

Nutritional Values

Basmati Rice (2 cups)

   - About 400 calories

   - 90 grams of carbohydrates

   - 8 grams of protein

   - 0.5 grams of fat

Benefits:

   - Provides energy through complex carbohydrates.

   - Low in fat and suitable for those monitoring their fat intake.

Meat (1 lb or 450g)

   - About 500 calories

   - 0 grams of carbohydrates

   - 50 grams of protein

   - 30 grams of fat

Benefits:

   - Excellent source of high-quality protein.

   - Provides essential vitamins and minerals like iron and zinc.

Onion (1 large, finely chopped)

   - About 60 calories

   - 15 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Contains antioxidants and vitamins such as vitamin C.

   - May support heart health and have anti-inflammatory properties.

Garlic (2 cloves, minced)

   - About 8 calories

   - 2 grams of carbohydrates

Benefits:

   - Contains antioxidants and can aid digestion.

   - May have anti-inflammatory and immune-boosting properties.

Ginger (1-inch piece, grated)

   - About 5 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains antioxidants and may help with digestion.

   - Can have anti-inflammatory and anti-nausea effects.

Tomato (1 large, chopped)

   - About 33 calories

   - 7 grams of carbohydrates

   - 2 grams of protein

Benefits:

   - Rich in vitamins A and C and antioxidants like lycopene.

   - Supports heart health and may reduce cancer risk.

Mixed Vegetables (1 cup, chopped)

   - About 50 calories

   - 12 grams of carbohydrates

   - 2 grams of protein

Benefits:

   - Provides essential vitamins, minerals, and fiber.

   - Supports overall health and adds variety to the dish.

Plain Yogurt (1/2 cup)

   - About 75 calories

   - 6 grams of carbohydrates

   - 4 grams of protein

   - 3 grams of fat

Benefits:

   - Good source of calcium and protein.

   - Contains probiotics that support digestive health and immune function.

Vegetable Oil or Ghee (2 tablespoons)

   - About 240 calories

   - 28 grams of fat (4 grams of saturated fat)

Benefits:

   - Provides healthy fats that can support heart health.

   - Enhances flavor and helps cook the ingredients.

Cumin Seeds (1 teaspoon)

   - About 8 calories

   - 1 gram of carbohydrates

Benefits:

   - Provides iron and antioxidants.

   - May aid digestion and has anti-inflammatory properties.

Turmeric Powder (1 teaspoon)

   - About 8 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains curcumin, which has strong anti-inflammatory and antioxidant properties.

   - May support joint health and digestion.

Garam Masala (1 teaspoon)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Adds complex flavors and aromatic spices.

   - Contains spices with potential health benefits, including anti-inflammatory effects.

Coriander Powder (1 teaspoon)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains antioxidants and may support digestive health.

   - Adds flavor and has potential anti-inflammatory properties.

Paprika (1 teaspoon)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Adds color and flavor.

   - Contains antioxidants and vitamins like A and E.

Bay Leaf (1)

   - About 5 calories

Benefits:

   - Adds flavor and has potential digestive benefits.

   - Contains antioxidants.

Cloves (4)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains antioxidants and can have antimicrobial properties.

   - Adds flavor and may support digestive health.

Green Cardamom Pods (2)

   - About 4 calories

Benefits:

   - Adds a unique flavor.

   - May aid digestion and have antioxidant properties.

Cinnamon Stick (1)

   - About 6 calories

Benefits:

   - Contains antioxidants and may help regulate blood sugar levels.

   - Adds a warm, sweet flavor.

Salt (to taste)

   - About 1,150 mg sodium per ½ teaspoon

  - **Benefits**:

   - Enhances flavor but should be used in moderation to avoid excessive sodium intake.

Fresh Cilantro (for garnish)

   - About 1 calorie per tablespoon

Benefits:

   - Rich in vitamins A, C, and K.

   - Contains antioxidants and supports digestion.

Lemon Wedges (for serving)

   - About 4 calories per wedge

Benefits:

   - Rich in vitamin C, which supports immune health and skin integrity.

   - Adds a tangy flavor and aids digestion.

This breakdown provides insights into the nutritional profile and health benefits of each ingredient used in your rice and meat dish.