High Protein Spiced Pilau Rice
Elevate your mealtime with this High Protein Spiced Pilau Rice, a vibrant, nutrient-packed dish that's bursting with flavor and perfect for busy weeknights or meal prep. This recipe combines fluffy basmati rice, protein-rich lentils and chickpeas, and a medley of aromatic spices like cumin, coriander, garam masala, and turmeric for a fragrant, satisfying bowl. Fresh carrots, green peas, and a dash of lemon juice add color and depth, while the final garnish of cilantro creates a fresh, irresistible finish. Cooked in vegetable broth for enhanced flavor, this one-pot wonder is a deliciously wholesome option that’s vegetarian, high in protein, and easy to prepare in under an hour. Ideal as a standalone meal or a side dish, it’s a crowd-pleaser that’s healthy, filling, and perfectly spiced!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Cooked lentils (green or brown)
- 1 cup Cooked chickpeas
- 2 cups Vegetable broth
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 1 stick Cinnamon stick
- 2 Bay leaves
- 1 medium Carrot, finely diced
- 0.5 cup Green peas (fresh or frozen)
- 0.25 cup Cilantro, chopped
- 1 teaspoon Salt
- 2 tablespoons Olive oil or coconut oil
- 1 tablespoon Lemon juice
- 0.25 teaspoon Chili powder (optional)
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 15 minutes, then drain.
Heat the olive oil or coconut oil in a large pot or skillet over medium heat.
Add the cumin seeds, bay leaves, and cinnamon stick to the oil, and sauté for 30 seconds until fragrant.
Add the chopped onion, minced garlic, and minced ginger. Cook for 3-4 minutes, stirring, until the onion becomes translucent.
Stir in the coriander powder, turmeric powder, garam masala, and optional chili powder. Cook for another 1 minute to toast the spices.
Add the diced carrot and green peas to the pot. Stir and sauté for 2 minutes.
Add the drained rice and stir gently to coat it in the spices and vegetables.
Pour in the vegetable broth and add the salt. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 12-15 minutes until the rice is cooked and the liquid is absorbed.
Turn off the heat and allow the rice to rest, covered, for 5 minutes.
Gently fold in the cooked lentils, chickpeas, and lemon juice. Fluff the rice with a fork.
Garnish with chopped cilantro before serving.
Nutrition Facts
Calories |
1422 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.8 g | 52% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3568 mg | 155% | |
| Total Carbohydrate | 216.0 g | 79% | |
| Dietary Fiber | 51.2 g | 183% | |
| Total Sugars | 33.0 g | ||
| Protein | 60.3 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 418 mg | 32% | |
| Iron | 25.8 mg | 143% | |
| Potassium | 3101 mg | 66% | |
*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.
