Vegetable Pulao
Good nutritional profile
Basmati rice cooked with vegetables, ghee and whole spices.
Vegetable pulao is a North Indian one-pot dish of basmati rice cooked in ghee with whole spices, onion, carrots, green beans, peas and cauliflower until the rice absorbs all the water. A 300 g serving has about 370 kcal, 7 g protein and 64 g carbohydrate; the ghee supplies 5 g of saturated fat. Serving it with raita or dal adds the protein the rice lacks.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.4g | 4.3% |
| Fat | 3.1g | 4.4% |
| Carbs | 21g | 7.0% |
| Simple Sugars | 7.35g | Estimate |
| Complex Carbs | 12.25g | Estimate |
| Fiber | 1.4g | 5.6% |
| Water | 72g | 2.9% |
| Calories | 122 | 5.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.81 | g | 9.0% |
| Monounsaturated | 0.89 | g | 3.6% |
| Polyunsaturated | 0.18 | g | 1.4% |
| Omega-3 | 0.054 | g | Estimate |
| Omega-6 | 0.126 | g | Estimate |
| Trans | 0.11 | g | 5.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.71 | mg |
| Vitamin E | 0.2 | mg |
| Selenium | 3.64 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 82.1 | mcg | 9.1% |
| vitamin B1 | 0.041 | mg | 3.4% |
| vitamin B2 | 0.032 | mg | 2.5% |
| vitamin B3 | 0.557 | mg | 3.5% |
| vitamin B6 | 0.07 | mg | 4.1% |
| vitamin B9 | 10.2 | mcg | 2.5% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 4.71 | mg | 5.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.195 | mg | 1.3% |
| vitamin K | 8.09 | mcg | 6.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 21.7 | mg | 2.2% |
| iron | 0.572 | mg | 3.2% |
| magnesium | 13.4 | mg | 3.4% |
| phosphorus | 43.6 | mg | 6.2% |
| potassium | 117 | mg | 4.5% |
| sodium | 271 | mg | 11.8% |
| zinc | 0.391 | mg | 3.6% |
| copper | 0.082 | mg | 9.1% |
| manganese | 0.372 | mg | 16.2% |
| selenium | 3.64 | mcg | 6.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 56 | mg | 8.0% | 96% |
| Isoleucine | 99 | mg | 7.1% | 91% |
| Leucine | 179 | mg | 6.6% | 81% |
| Lysine limiting | 111 | mg | 5.3% | 64% |
| Methionine | 92 | mg | 8.8% | 110% |
| Phenylalanine | 187 | mg | 10.7% | 125% |
| Threonine | 98 | mg | 9.3% | 108% |
| Tryptophan | 26 | mg | 9.3% | 108% |
| Valine | 135 | mg | 7.4% | 93% |
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Recipe
See full recipeIngredients
- Basmati rice 300 g
- Ghee 3 tbsp
- Whole spices (cumin seeds, bay leaf, cinnamon stick, cloves, green cardamom) 1 tsp, 1, 1, 4, 3
- Onion, thinly sliced 1 large (150 g)
- Ginger-garlic paste 1 tbsp (15 g)
- Green chilies, slit 2
- Mixed vegetables (carrot, green beans, green peas, cauliflower), diced 350 g
- Water 600 ml
- Salt 1 1/2 tsp (9 g)
- Fresh mint or cilantro, chopped 10 g
Instructions
- 1
Rinse the rice until the water runs clear, soak it for 20 minutes in fresh water and drain.
- 2
Heat the ghee in a heavy pot over medium heat and fry the whole spices for 30 seconds until fragrant.
- 3
Add the onion and cook for 6 to 8 minutes until light golden, then add the ginger-garlic paste and green chilies and cook for 1 minute.
- 4
Add the vegetables and cook for 3 minutes, stirring.
- 5
Add the drained rice and stir gently for 1 minute, then pour in the water with the salt and the mint and bring to a boil.
- 6
Cover tightly and cook on the lowest heat for 12 to 15 minutes until the water is absorbed and the rice is tender.
- 7
Leave covered off the heat for 5 minutes, fluff with a fork and serve with raita.