Heart-Healthy Vegetable Pulav

Nutriscore Rating: 78/100

Elevate your dinner table with this Heart-Healthy Vegetable Pulav, a nutritious and flavorful twist on traditional pulav. Made with fiber-rich brown basmati rice and vibrant vegetables like carrots, green beans, and peas, this dish is infused with aromatic spices like cumin, bay leaf, and cardamom, delivering bold and irresistible flavors. Prepared with olive oil and low-sodium vegetable broth, this recipe is perfect for those seeking light yet satisfying meals that are gentle on the heart and packed with nutrients. Garnished with fresh cilantro and a splash of lemon juice, this one-pot wonder is an easy, wholesome meal that pairs beautifully with yogurt or a crisp side salad. Ready in under an hour, it’s an ideal choice for busy weeknights or relaxed family dinners.

Recipe Information

• Prep Time: 20 min
• Cook Time: 40 min
• Total Time: 1 hr
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

19 items

• 1 cup Brown basmati rice
• 2 teaspoons Olive oil
• 1 teaspoon Cumin seeds
• 1 leaf Bay leaf
• 2 pods Cardamom pods
• 2 cloves Cloves
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 medium Carrot, diced
• 1 cup Green beans, chopped
• 1 cup Green peas, fresh or frozen
• 1 medium Tomato, chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 2 cups Low-sodium vegetable broth
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice
• 0.25 teaspoon Salt (optional)

📝 Instructions

12 steps

1. Wash the brown basmati rice in cold water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.

2. Heat olive oil in a large pan or pot over medium heat. Add the cumin seeds, bay leaf, cardamom pods, and cloves. Sauté until the spices release their aroma, about 1 minute.

3. Add the chopped onion and sauté until it turns golden brown, about 4-5 minutes.

4. Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.

5. Add the diced carrot, chopped green beans, and green peas. Sauté the vegetables for 3-4 minutes.

6. Mix in the chopped tomato, turmeric powder, and ground coriander. Cook for 2-3 minutes until the tomatoes soften.

7. Add the soaked and drained rice to the pot. Gently mix to combine the rice with the vegetables and spices.

8. Pour in the low-sodium vegetable broth and add salt if using. Bring to a boil, then reduce the heat to low and cover the pot with a lid.

9. Simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed. Avoid opening the lid frequently during cooking.

10. Once done, turn off the heat and let the pulav rest, covered, for 5 minutes.

11. Fluff the rice gently with a fork. Sprinkle fresh cilantro and drizzle lemon juice on top before serving.

12. Serve warm as a wholesome, heart-healthy meal on its own or paired with a side of yogurt or salad.

Nutrition Facts

1 serving (1326.8g)

Calories		809
% Daily Value*
Total Fat		32.9 g	42%
	Saturated Fat	5.3 g	26%
	Polyunsaturated Fat	2.7 g
Cholesterol		0 mg	0%
Sodium		922 mg	40%
Total Carbohydrate		115.5 g	42%
	Dietary Fiber	25.4 g	91%
	Total Sugars	27.0 g
Protein		22.3 g	45%
Vitamin D		0.0 mcg	0%
Calcium		276 mg	21%
Iron		10.0 mg	56%
Potassium		2048 mg	44%

*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.

Source of Calories

Fat: 296 cal (34.9%%)

Protein: 89 cal (10.5%%)

Carbs: 462 cal (54.5%%)