Heart-Healthy Vegetable Pulao

Elevate your weeknight dinners with this wholesome and flavorful Heart-Healthy Vegetable Pulao! Brimming with vibrant veggies like carrots, green beans, cauliflower, and red bell pepper, this dish is expertly infused with aromatic spices like cumin, cardamom, and cinnamon for a burst of bold, irresistible flavors. Made with nutrient-rich brown rice and cooked in low-sodium vegetable broth, this pulao is a lighter, heart-friendly twist on the classic. Perfect as a standalone meal or paired with low-fat yogurt or a crisp green salad, this one-pot wonder is as convenient as it is nutritious. Ready in under an hour and garnished with fresh cilantro and a spritz of lemon juice, it promises to satisfy your taste buds while keeping your health goals on track.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 medium, diced Carrot
• 0.5 cup, chopped Green beans
• 0.5 cup, fresh or frozen Green peas
• 1 cup Cauliflower florets
• 0.5 medium, diced Red bell pepper
• 1 small, finely sliced Onion
• 2 cloves, minced Garlic
• 1 teaspoon Ginger paste
• 1 tablespoon Olive oil (extra-virgin or heart-healthy vegetable oil)
• 1 teaspoon Cumin seeds
• 1 leaf Bay leaf
• 1 inch Cinnamon stick
• 3 Cloves
• 2 Cardamom pods
• 2 cups Low-sodium vegetable broth
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground coriander
• 0.5 teaspoon, or as needed (preferably Himalayan pink salt) Salt
• 2 tablespoons, chopped Fresh cilantro
• 1 teaspoon Lemon juice

Directions

Step 1

Rinse the brown rice thoroughly under cold running water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.

Step 2

Heat 1 tablespoon of olive oil in a large, heavy-bottomed pot or deep pan over medium heat.

Step 3

Add cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods. Sauté for 30 seconds until the spices release their aroma.

Step 4

Add the sliced onion and sauté until it turns soft and lightly golden, about 5 minutes.

Step 5

Stir in the minced garlic and ginger paste. Cook for an additional 1 minute, until fragrant.

Step 6

Add the diced carrot, green beans, cauliflower florets, green peas, and red bell pepper. Sauté the vegetables for 3–4 minutes until they begin to soften.

Step 7

Sprinkle the turmeric powder, ground coriander, and salt over the vegetables. Mix gently to coat them evenly.

Step 8

Add the drained brown rice to the pot and stir gently to combine with the vegetables and spices.

Step 9

Pour in the low-sodium vegetable broth, ensuring the rice and vegetables are submerged. Stir once and bring the liquid to a boil.

Step 10

Reduce the heat to low, cover the pot with a tight-fitting lid, and let the pulao cook for 30–35 minutes or until the brown rice is tender and the liquid is absorbed.

Step 11

Turn off the heat and let the pulao sit, covered, for 5 minutes to allow the flavors to meld.

Step 12

Remove the bay leaf, cinnamon stick, cloves, and cardamom pods. Fluff the pulao gently with a fork.

Step 13

Drizzle the lemon juice over the pulao and garnish with freshly chopped cilantro before serving.

Step 14

Serve warm as a standalone meal or pair with a side of low-fat yogurt or a fresh green salad for a complete, heart-healthy feast.

Nutrition Facts

Serving size	1217.9 grams (1217.9g)

Amount per serving	% Daily Value*
Calories	634

Total Fat 18.60g	24%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 1672mg	73%
Total Carbohydrate 107.10g	39%
Dietary Fiber 22.20g	79%
Total Sugars 21.30g
Protein 17.40g	35%

Vitamin D 0IU	0%
Calcium 283mg	22%
Iron 9mg	49%
Potassium 1884mg	40%

*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: 25.2%

Protein: 10.5%

Carbs: 64.4%