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.
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