Heart-Healthy Traditional Mutton Pulao
Delight in the rich, aromatic flavors of our Heart-Healthy Traditional Mutton Pulao, a wholesome twist on a beloved classic. Made with lean mutton and nutrient-packed brown basmati rice, this dish is crafted to retain authentic taste while prioritizing your health. Whole spices like cinnamon, cardamom, and cumin lend fragrant depth, while low-fat yogurt and fresh herbs elevate the dish with refreshing tang and vibrancy. The slow-cooking technique ensures tender meat and perfectly infused grains, making it a fulfilling main course that pairs beautifully with a side of salad or yogurt. Perfect for family gatherings or cozy dinners, this heart-healthy mutton pulao is a nourishing way to enjoy traditional comfort food guilt-free.
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Recipe Information
Ingredients
- 500 grams Lean mutton (trimmed of fat, cut into medium pieces)
- 2 cups Brown basmati rice (soaked for 30 minutes)
- 2 large Onions (thinly sliced)
- 6 pieces Garlic cloves (minced)
- 1.5 tablespoons Ginger (grated)
- 0.5 cup Low-fat plain yogurt
- 2 medium Tomatoes (chopped)
- 2 tablespoons Olive oil (for sautéing)
- 1 piece Cinnamon stick
- 4 pieces Green cardamom pods
- 4 pieces Cloves
- 1 piece Bay leaf
- 0.5 teaspoons Black peppercorns
- 1 teaspoon Cumin seeds
- 1.5 teaspoons Salt
- 0.25 teaspoons Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoons Garam masala
- 2 pieces Green chilies (slit, optional for spice)
- 2 tablespoons Fresh cilantro (chopped)
- 2 tablespoons Fresh mint leaves (chopped)
- 4 cups Water
Instructions
Rinse the lean mutton thoroughly under running water and set aside. Soak the brown basmati rice for at least 30 minutes.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the sliced onions and sauté until they turn golden brown.
Add minced garlic, grated ginger, and whole spices (cinnamon stick, cardamom, cloves, bay leaf, black peppercorns, and cumin seeds). Sauté for a minute until aromatic.
Add the mutton pieces to the pot and stir well. Cook for about 10-12 minutes, allowing the mutton to sear slightly.
Mix in the turmeric powder, coriander powder, and salt. Add chopped tomatoes and cook until the tomatoes soften and the oil starts to separate.
Stir in the low-fat yogurt, ensuring it is well combined. Allow the mixture to simmer for 5-7 minutes.
Add 4 cups of water to the pot. Cover and cook the mutton on low heat for about 45-55 minutes, or until it is tender. (Alternatively, use a pressure cooker and cook for 15-20 minutes after the first whistle.)
Once the mutton is tender, adjust the salt if needed. Add the soaked, drained brown rice to the pot along with the green chilies (optional). Stir gently to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot tightly with a lid and let the pulao simmer for 30-35 minutes, or until the rice is fully cooked and the water is absorbed.
Once cooked, sprinkle garam masala, chopped cilantro, and mint leaves over the pulao. Gently fluff the rice with a fork to mix the flavors.
Serve hot with a side of low-fat yogurt or a fresh green salad for a complete, heart-healthy meal.
Nutrition Facts
Calories |
1741 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.3 g | 68% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 357 mg | 119% | |
| Sodium | 4094 mg | 178% | |
| Total Carbohydrate | 163.6 g | 59% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 30.0 g | ||
| Protein | 154.7 g | 309% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 626 mg | 48% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 3574 mg | 76% | |
*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.
