Heart-Healthy Pulao Rice

Wholesome, flavorful, and packed with vibrant vegetables, Heart-Healthy Pulao Rice is a nutritious twist on the classic Indian rice dish. Made with fiber-rich brown basmati rice, heart-friendly extra virgin olive oil, and an array of colorful vegetables like carrots, green beans, peas, and bell peppers, this dish is as nourishing as it is delicious. Aromatic spices such as cumin, turmeric, and cinnamon infuse every bite with warm, earthy flavors, while low-sodium vegetable broth adds depth without excess salt. Finished with a sprinkle of fresh cilantro and a zesty lemon drizzle, this one-pot, vegan-friendly pulao is a quick and easy recipe that's perfect for a wholesome lunch or light dinner. Ready in just 45 minutes, it's a satisfying way to enjoy a healthy yet hearty meal!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown basmati rice
• 2 cups water
• 1 tablespoon extra virgin olive oil
• 1 medium, finely chopped onion
• 2 minced garlic cloves
• 1 inch, grated ginger
• 1 medium, diced carrot
• 0.5 cup, chopped green beans
• 0.5 cup green peas
• 0.5 cup, diced bell pepper
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1 cinnamon stick
• 1 bay leaf
• 2 cups low-sodium vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup, chopped fresh cilantro
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown basmati rice thoroughly under cold water until the water runs clear. This helps remove excess starch.

Step 2

In a medium saucepan, add the rinsed rice and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low.

Step 3

Cover and simmer the rice for about 20 minutes until it's tender and the water has been absorbed. Remove from the heat and let it stand covered.

Step 4

While the rice is cooking, heat the extra virgin olive oil in a large skillet or deep pan over medium heat.

Step 5

Add cumin seeds, cinnamon stick, and bay leaf to the hot oil and sauté for about 30 seconds until fragrant.

Step 6

Stir in the chopped onion and sauté for about 3 minutes until it's translucent.

Step 7

Add minced garlic and grated ginger and sauté for another 1 minute.

Step 8

Add diced carrot, green beans, green peas, and bell pepper to the pan. Stir well and cook for about 5 minutes until the vegetables start to soften.

Step 9

Sprinkle turmeric powder over the vegetables and stir to combine.

Step 10

Add the cooked brown rice to the pan with vegetables. Pour in the low-sodium vegetable broth and gently stir everything together.

Step 11

Season the pulao rice with salt and black pepper, then cover the pan and cook on low heat for another 8 minutes, allowing the flavors to meld.

Step 12

Turn off the heat and let the pulao sit for a couple of minutes. Remove the cinnamon stick and bay leaf.

Step 13

Before serving, sprinkle fresh cilantro and drizzle lemon juice over the pulao rice for a burst of freshness.

Nutrition Facts

Serving size	1658.8 grams (1658.8g)

Amount per serving	% Daily Value*
Calories	608

Total Fat 17.80g	23%
Saturated Fat 2.70g	14%
Polyunsaturated Fat 0.30g
Cholesterol 0mg	0%
Sodium 1631mg	71%
Total Carbohydrate 103.50g	38%
Dietary Fiber 18.10g	65%
Total Sugars 21.20g
Protein 17.20g	34%

Vitamin D 0IU	0%
Calcium 253mg	19%
Iron 8mg	42%
Potassium 1652mg	35%

*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: 10.7%

Carbs: 64.4%