Discover the perfect Pulao recipe—a fragrant rice dish infused with aromatic spices, vibrant vegetables, and succulent meat. This versatile recipe offers a delightful balance of flavors and textures, making it an ideal choice for any occasion. Learn how to prepare this savory dish with step-by-step instructions and tips for achieving the perfect blend of spices and ingredients.
Ingredients:
- 1 cup basmati rice
- 2 tablespoons ghee or vegetable oil
- 1 large onion, thinly sliced
- 2 cloves garlic, minced
- 1-inch piece of ginger, minced
- 1 cup mixed vegetables (carrots, peas, bell peppers, etc.), chopped
- 1/2 cup meat (chicken, beef, or lamb), cut into bite-sized pieces (optional)
- 1 tomato, chopped
- 1/4 cup yogurt (optional)
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon garam masala
- 1/2 teaspoon red chili powder (adjust to taste)
- 1 bay leaf
- 2-3 whole cloves
- 1-2 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 (if using):
- Heat 1 tablespoon of ghee or oil in a large pot over medium heat. Add the meat and cook until browned on all sides. Remove the meat from the pot and set aside.
Sauté the Aromatics:
- In the same pot, add the remaining ghee or oil. Add cumin seeds, bay leaf, cloves, cardamom pods, and cinnamon stick. Sauté for a minute until fragrant.
- Add the sliced onion and cook until golden brown. Stir in the garlic and ginger, and cook for another minute.
Add Vegetables and Spices:
- Add the chopped vegetables and cook for 5-7 minutes until they start to soften.
- Stir in the chopped tomato and cook until it breaks down and blends with the vegetables.
- Add coriander powder, turmeric powder, garam masala, red chili powder, and salt. Mix well.
Combine Rice and Meat:
- Return the cooked meat to the pot. If using yogurt, stir it in now.
- Add the drained rice and gently mix to combine with the vegetables and spices.
Cook the Pulao:
- Pour 2 cups of water into the pot and bring to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes, or until the rice is tender and the water is absorbed.
- Remove the pot from heat and let it sit, covered, for 5 minutes.
Fluff and Serve:
- Gently fluff the Pulao with a fork. Garnish with chopped cilantro.
- Serve hot with lemon wedges on the side.
Enjoy your flavorful and aromatic Pulao, perfect for a comforting meal any day of the week!
Nutritional Values
Basmati Rice
- Calories: 190
- Carbohydrates: 40g
- Protein: 4g
- Fat: 0.3g
- Fiber: 1g
Benefits:
- Energy Source: Basmati rice provides a good source of carbohydrates, which are essential for energy.
- Low in Fat: It's low in fat and cholesterol-free.
- Easily Digestible: Generally easy on the digestive system.
Ghee or Vegetable Oil
- Calories: 120
- Fat: 14g
- Saturated Fat: 9g
- Cholesterol: 30mg
Benefits:
- Ghee: Contains beneficial fats and vitamins A, D, E, and K. It may improve digestion and has anti-inflammatory properties.
- Vegetable Oil: A source of unsaturated fats, which can be heart-healthy.
Onion
- Calories: 45
- Carbohydrates: 11g
- Protein: 1g
- Fat: 0.1g
- Fiber: 2g
Benefits:
- Rich in Antioxidants: Contains antioxidants like quercetin, which help fight inflammation.
- Support Immune Health: Onions may help boost immune function.
Garlic
- Calories: 4
- Carbohydrates: 1g
- Protein: 0.2g
- Fat: 0.01g
Benefits:
- Immune Support: Known for its immune-boosting properties and ability to fight infections.
- Heart Health: May help reduce blood pressure and cholesterol levels.
Ginger
- Calories: 5
- Carbohydrates: 1g
- Protein: 0.1g
- Fat: 0g
Benefits:
- Digestive Health: Helps with digestion and can reduce nausea.
- Anti-Inflammatory: Contains compounds that may reduce inflammation.
Mixed Vegetables (Carrots, Peas, Bell Peppers, etc.)
- Calories: 50-70 (varies by type)
- Carbohydrates: 10-15g
- Protein: 2-4g
- Fat: 0-1g
- Fiber: 3-5g
Benefits:
- Nutrient-Rich: Provides vitamins A, C, and K, and minerals like potassium and folate.
- Digestive Health: High in fiber, which aids digestion.
Meat (Chicken, Beef, or Lamb)
- Calories: 140
- Protein: 26g
- Fat: 3g
- Carbohydrates: 0g
Benefits:
- High Protein: Supports muscle growth and repair.
- Rich in Vitamins: Contains essential vitamins like B12 and minerals such as iron.
Tomato
- Calories: 22
- Carbohydrates: 5g
- Protein: 1g
- Fat: 0.2g
- Fiber: 1g
Benefits:
- Antioxidants: Rich in lycopene, which may reduce the risk of certain cancers.
- Heart Health: May help lower blood pressure and cholesterol.
Yogurt
- Calories: 150
- Carbohydrates: 12g
- Protein: 10g
- Fat: 3g
Benefits:
- Digestive Health: Contains probiotics that support gut health.
- Bone Health: Good source of calcium and vitamin D.
Spices (Cumin, Coriander, Turmeric, Garam Masala, Red Chili Powder)
- Cumin: Calories: 8, Carbohydrates: 1g, Protein: 0.4g
- Coriander: Calories: 6, Carbohydrates: 1g, Protein: 0.3g
- Turmeric: Calories: 8, Carbohydrates: 1.7g, Protein: 0.2g
- Garam Masala: Calories: 10, Carbohydrates: 1g, Protein: 0.3g
- Red Chili Powder: Calories: 6, Carbohydrates: 1g, Protein: 0.3g
Benefits:
- Anti-Inflammatory: Many spices have anti-inflammatory properties (e.g., turmeric).
- Antioxidants: Spices like cumin and coriander offer antioxidant benefits.
Fresh Cilantro
- Calories: 1
- Carbohydrates: 0g
- Protein: 0.1g
- Fat: 0g
Benefits:
- Rich in Vitamins: Provides vitamins A, C, and K.
- Digestive Aid: May help with digestion and detoxification.
Lemon
- Calories: 17
- Carbohydrates: 5g
- Protein: 0.6g
- Fat: 0.2g
Benefits:
- Vitamin C: High in vitamin C, which boosts the immune system.
- Antioxidants: Contains antioxidants that help fight free radicals.
These ingredients not only enhance the flavor of Pulao but also contribute to its nutritional value, making it a wholesome and balanced meal option.
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