Tasty Protein Pulao
Packed with a vibrant medley of fragrant spices, hearty lentils, creamy paneer, and colorful vegetables, Tasty Protein Pulao is the ultimate wholesome one-pot dish that balances nutrition and flavor. This high-protein recipe combines the nutty goodness of basmati rice with the richness of mixed lentils and a luxurious touch of cashew nuts for added texture. Perfectly seasoned with garam masala, cumin, and aromatics like ginger-garlic paste, it's a symphony of savory and mildly spiced notes. Ready in just 45 minutes, this pulao makes a satisfying, protein-rich meal that's ideal for busy weeknights or special occasions. Garnish with fresh cilantro and pair it with cooling raita for a complete, mouthwatering feast.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Mixed lentils (e.g., moong dal, masoor dal)
- 200 grams Paneer (cottage cheese), cubed
- 1 large Carrot, diced
- 0.5 cup Green beans, chopped
- 0.5 cup Green peas, fresh or frozen
- 1 medium Onion, thinly sliced
- 1 medium Tomato, chopped
- 1 tablespoon Ginger-garlic paste
- 2 pieces Green chilies, slit
- 2 tablespoons Cashew nuts
- 2 tablespoons Cilantro, chopped (for garnish)
- 2 tablespoons Cooking oil
- 1 teaspoon Cumin seeds
- 1 piece Bay leaf
- 1 inch Cinnamon stick
- 2 pieces Cardamom pods
- 4 pieces Cloves
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala powder
- 1 teaspoon Salt
- 2 cups Water
Instructions
Rinse the basmati rice thoroughly under cold water until the water runs clear, then soak it in water for 20 minutes. Drain and set aside.
Rinse the mixed lentils and soak them in warm water for 15 minutes. Drain and set aside.
Heat 2 tablespoons of cooking oil in a large pot or pressure cooker over medium heat.
Add cumin seeds, bay leaf, cinnamon stick, cardamom, and cloves. Sauté for 30 seconds until aromatic.
Add the sliced onions and sauté until they turn golden brown.
Stir in the ginger-garlic paste and slit green chilies. Cook for 1-2 minutes until the raw smell disappears.
Add the chopped tomato, turmeric powder, red chili powder, and salt. Sauté until the tomatoes soften and the oil separates.
Add the diced carrots, green beans, and green peas. Cook for 2-3 minutes, stirring occasionally.
Add the soaked lentils and paneer cubes. Gently mix to coat them with the spices and vegetables.
Pour in 2 cups of water, then bring the mixture to a boil.
Add the drained rice to the pot and give it a gentle stir. Ensure the rice is evenly distributed and submerged.
Sprinkle garam masala powder on top. Cover the pot with a lid and simmer on low heat for 15-20 minutes, or until the rice and lentils are fully cooked and the water is absorbed.
Turn off the heat and let the pulao rest, covered, for 5 minutes.
Garnish with cashew nuts and freshly chopped cilantro before serving.
Serve hot with raita, pickle, or your favorite yogurt-based side dish.
Nutrition Facts
Calories |
1501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.2 g | 105% | |
| Saturated Fat | 32.7 g | 164% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 112 mg | 37% | |
| Sodium | 2645 mg | 115% | |
| Total Carbohydrate | 139.8 g | 51% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 28.7 g | ||
| Protein | 67.4 g | 135% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 724 mg | 56% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2215 mg | 47% | |
*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.
