Mediterranean Diet Peas Pulav
Experience the vibrant flavors of the Mediterranean with this wholesome Mediterranean Diet Peas Pulav, a nourishing twist on a classic comfort dish. Made with nutrient-rich brown basmati rice, sweet green peas, and tender carrots, this recipe is infused with aromatic spices like cumin, turmeric, and cinnamon for an irresistible fragrance and flavor profile. Sautéed in heart-healthy olive oil and garnished with fresh parsley or cilantro, this one-pot wonder is perfect for those seeking a quick, easy, and healthy dinner option. With a prep time of just 10 minutes and a clean, gluten-free ingredient list, this dish is both satisfying and diet-friendly. Pair it with a squeeze of lemon for a zesty finish, and serve it as a main dish or alongside grilled proteins for a complete Mediterranean-inspired meal! Keywords: Mediterranean diet, peas pulav, brown basmati rice recipe, healthy rice dish, easy one-pot meals, vegetarian Mediterranean recipe.
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Recipe Information
Ingredients
- 1 cup Brown basmati rice
- 2 cups Water
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 2 cloves Garlic, minced
- 1 cup Green peas, fresh or frozen
- 1 medium Carrot, diced
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Ground cinnamon
- 1 leaf Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley or cilantro, chopped
- 2 optional Lemon wedges
Instructions
Rinse the brown basmati rice under cold water until the water runs clear. This will help remove excess starch and prevent the rice from becoming sticky.
In a medium-sized pot, bring 2 cups of water to a boil.
Once boiling, add the rice into the pot, reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the rice is cooked and the water is absorbed.
In a large pan, heat the olive oil over medium heat.
Add the cumin seeds to the pan and sauté for about 1 minute until they start to crackle and release their aroma.
Add the chopped onion to the pan and cook for 3-4 minutes until it becomes translucent.
Stir in the minced garlic and sauté for another 1-2 minutes.
Add the diced carrot and green peas to the pan, and sauté for 2-3 minutes.
Stir in the turmeric powder, ground cinnamon, bay leaf, salt, and black pepper.
Add the cooked rice to the pan with the vegetables and gently stir to mix everything together. Be sure to not break the rice grains.
Cover the pan and let it cook on low heat for 5 more minutes, allowing the flavors to meld together.
Remove the bay leaf before serving.
Garnish the peas pulav with chopped parsley or cilantro.
Serve hot with a side of lemon wedges, if desired.
Nutrition Facts
Calories |
695 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2440 mg | 106% | |
| Total Carbohydrate | 90.8 g | 33% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 16.7 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 191 mg | 15% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1002 mg | 21% | |
*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.
