Heart-Healthy Vegetable Pulao
Elevate your mealtime with this Heart-Healthy Vegetable Pulao, a nutritious and delicious one-pot wonder that's perfect for anyone looking to savor wholesome flavors without compromising on health. Packed with fiber-rich brown rice, an array of vibrant vegetables including carrots, green beans, cauliflower, and red bell peppers, and infused with aromatic spices like cumin, cinnamon, and cardamom, this dish offers a delightful fusion of fragrance and taste. Cooked in low-sodium vegetable broth and finished with a drizzle of lemon juice and fresh cilantro, this comforting recipe not only supports heart health but also satisfies your palate with its vibrant mix of flavors and textures. Ready in under an hour, it’s ideal for a simple weekday meal or a nourishing weekend delight—serve it on its own or pair with a green salad or low-fat yogurt for a complete, balanced dish. Perfect for those seeking healthy rice recipes, vegetarian meals, or heart-friendly dinner ideas, this pulao is a must-try!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 medium, diced Carrot
- 0.5 cup, chopped Green beans
- 0.5 cup, fresh or frozen Green peas
- 1 cup Cauliflower florets
- 0.5 medium, diced Red bell pepper
- 1 small, finely sliced Onion
- 2 cloves, minced Garlic
- 1 teaspoon Ginger paste
- 1 tablespoon Olive oil (extra-virgin or heart-healthy vegetable oil)
- 1 teaspoon Cumin seeds
- 1 leaf Bay leaf
- 1 inch Cinnamon stick
- 3 Cloves
- 2 Cardamom pods
- 2 cups Low-sodium vegetable broth
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground coriander
- 0.5 teaspoon, or as needed (preferably Himalayan pink salt) Salt
- 2 tablespoons, chopped Fresh cilantro
- 1 teaspoon Lemon juice
Instructions
Rinse the brown rice thoroughly under cold running water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.
Heat 1 tablespoon of olive oil in a large, heavy-bottomed pot or deep pan over medium heat.
Add cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods. Sauté for 30 seconds until the spices release their aroma.
Add the sliced onion and sauté until it turns soft and lightly golden, about 5 minutes.
Stir in the minced garlic and ginger paste. Cook for an additional 1 minute, until fragrant.
Add the diced carrot, green beans, cauliflower florets, green peas, and red bell pepper. Sauté the vegetables for 3–4 minutes until they begin to soften.
Sprinkle the turmeric powder, ground coriander, and salt over the vegetables. Mix gently to coat them evenly.
Add the drained brown rice to the pot and stir gently to combine with the vegetables and spices.
Pour in the low-sodium vegetable broth, ensuring the rice and vegetables are submerged. Stir once and bring the liquid to a boil.
Reduce the heat to low, cover the pot with a tight-fitting lid, and let the pulao cook for 30–35 minutes or until the brown rice is tender and the liquid is absorbed.
Turn off the heat and let the pulao sit, covered, for 5 minutes to allow the flavors to meld.
Remove the bay leaf, cinnamon stick, cloves, and cardamom pods. Fluff the pulao gently with a fork.
Drizzle the lemon juice over the pulao and garnish with freshly chopped cilantro before serving.
Serve warm as a standalone meal or pair with a side of low-fat yogurt or a fresh green salad for a complete, heart-healthy feast.
Nutrition Facts
Calories |
634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1672 mg | 73% | |
| Total Carbohydrate | 107.1 g | 39% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 21.3 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1884 mg | 40% | |
*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.
