Heart-Healthy Peas Pulav

Wholesome, aromatic, and bursting with flavor, this Heart-Healthy Peas Pulav is a nourishing twist on a classic Indian dish. Made with the goodness of fiber-rich brown basmati rice and vibrant fresh green peas, this recipe swaps heavy fats for a touch of heart-friendly olive oil. Featuring fragrant spices like cumin, cardamom, and cinnamon, this one-pot wonder is simmered to perfection in low-sodium vegetable broth, making it a light yet satisfying meal option. A dash of turmeric adds a golden glow and anti-inflammatory benefits, while fresh coriander and a squeeze of lemon juice provide a refreshing and zesty finish. Ready in just 40 minutes and perfect for meal prep, this delicious and easy-to-make pulav is as nutritious as it is delightfully flavorful, making it a must-try for health-conscious food lovers.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown basmati rice
• 1 cup fresh green peas
• 1 tablespoon olive oil
• 1 medium onion, finely sliced
• 1 teaspoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 large bay leaf
• 2 whole cloves
• 2 whole green cardamom pods
• 1 inch cinnamon stick
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon salt
• 2 cups low-sodium vegetable broth
• 2 tablespoons fresh coriander leaves, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear to remove excess starch, then soak it in water for 20 minutes. Drain well before use.

Step 2

Heat olive oil in a large saucepan over medium heat. Add cumin seeds, bay leaf, cloves, green cardamom pods, and cinnamon stick. Sauté for about 1 minute until they release their aroma.

Step 3

Add the sliced onion to the saucepan and sauté until it turns golden brown, about 5-7 minutes.

Step 4

Stir in the ginger-garlic paste and sauté for another minute until fragrant.

Step 5

Add the turmeric powder, drained rice, and fresh green peas to the pan. Stir gently to combine, ensuring the rice is coated with the spices.

Step 6

Pour in the low-sodium vegetable broth and add salt. Mix well and bring the mixture to a boil.

Step 7

Once it starts boiling, reduce the heat to low and cover the saucepan with a tight-fitting lid. Simmer for 25-30 minutes until the rice is cooked and the liquid is absorbed.

Step 8

Remove from heat and let it sit covered for 5 minutes to allow the flavors to meld.

Step 9

Fluff the rice gently with a fork, add the chopped fresh coriander leaves and lemon juice. Mix well.

Step 10

Serve the Heart-Healthy Peas Pulav hot, garnished with additional fresh coriander if desired.

Nutrition Facts

Serving size	1041.3 grams (1041.3g)

Amount per serving	% Daily Value*
Calories	631

Total Fat 18.10g	23%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1506mg	65%
Total Carbohydrate 102.20g	37%
Dietary Fiber 19.10g	68%
Total Sugars 19.50g
Protein 20.40g	41%

Vitamin D 0IU	0%
Calcium 198mg	15%
Iron 8mg	46%
Potassium 1399mg	30%

*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: 24.9%

Protein: 12.5%

Carbs: 62.6%