Heart-Healthy Peas Pulav
Elevate your mealtime with this nutritious and flavorful Heart-Healthy Peas Pulav, a wholesome twist on a classic dish. Made with fiber-rich brown basmati rice, vibrant fresh green peas, and aromatic spices like cumin, cinnamon, and cardamom, this pulav is a perfect blend of healthy eating and irresistible taste. Cooked in low-sodium vegetable broth and enriched with the zest of lemon juice and fresh coriander, every bite offers a delightful burst of flavors while promoting heart health. Quick to prepare in just 40 minutes, this vegetarian, gluten-free recipe is an ideal choice for clean eating enthusiasts looking for a hearty yet guilt-free comfort dish. Serve it warm as a satisfying main course or as a side dish to bring wholesome goodness to your table.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup brown basmati rice
- 1 cup fresh green peas
- 1 tablespoon olive oil
- 1 medium onion, finely sliced
- 1 teaspoon ginger-garlic paste
- 1 teaspoon cumin seeds
- 1 large bay leaf
- 2 whole cloves
- 2 whole green cardamom pods
- 1 inch cinnamon stick
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon salt
- 2 cups low-sodium vegetable broth
- 2 tablespoons fresh coriander leaves, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the brown basmati rice under cold water until the water runs clear to remove excess starch, then soak it in water for 20 minutes. Drain well before use.
Heat olive oil in a large saucepan over medium heat. Add cumin seeds, bay leaf, cloves, green cardamom pods, and cinnamon stick. Sauté for about 1 minute until they release their aroma.
Add the sliced onion to the saucepan and sauté until it turns golden brown, about 5-7 minutes.
Stir in the ginger-garlic paste and sauté for another minute until fragrant.
Add the turmeric powder, drained rice, and fresh green peas to the pan. Stir gently to combine, ensuring the rice is coated with the spices.
Pour in the low-sodium vegetable broth and add salt. Mix well and bring the mixture to a boil.
Once it starts boiling, reduce the heat to low and cover the saucepan with a tight-fitting lid. Simmer for 25-30 minutes until the rice is cooked and the liquid is absorbed.
Remove from heat and let it sit covered for 5 minutes to allow the flavors to meld.
Fluff the rice gently with a fork, add the chopped fresh coriander leaves and lemon juice. Mix well.
Serve the Heart-Healthy Peas Pulav hot, garnished with additional fresh coriander if desired.
Nutrition Facts
Calories |
631 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1506 mg | 65% | |
| Total Carbohydrate | 102.2 g | 37% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 19.5 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1398 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
