Heart-Healthy Vegetable Pulav

Elevate your weeknight meals with this wholesome and flavorful Heart-Healthy Vegetable Pulav, a nourishing twist on a classic dish. Made with fiber-rich brown basmati rice, vibrant vegetables like carrots, green beans, and peas, and seasoned with heart-healthy spices like cumin, turmeric, and coriander, this recipe is bursting with both taste and nutrition. Cooked in low-sodium vegetable broth and finished with a zesty splash of lemon juice, it delivers a satisfying meal that’s light yet filling. Perfect as a standalone dish or paired with a refreshing yogurt side, this pulav not only supports a healthy heart but also delights your taste buds with every bite. Ready in just an hour, it’s the ideal recipe for health-conscious home cooks seeking a delicious, balanced option for their dinner table.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown basmati rice
• 2 teaspoons Olive oil
• 1 teaspoon Cumin seeds
• 1 leaf Bay leaf
• 2 pods Cardamom pods
• 2 cloves Cloves
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 medium Carrot, diced
• 1 cup Green beans, chopped
• 1 cup Green peas, fresh or frozen
• 1 medium Tomato, chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 2 cups Low-sodium vegetable broth
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice
• 0.25 teaspoon Salt (optional)

Directions

Step 1

Wash the brown basmati rice in cold water until the water runs clear. Soak the rice in water for 20 minutes, then drain and set aside.

Step 2

Heat olive oil in a large pan or pot over medium heat. Add the cumin seeds, bay leaf, cardamom pods, and cloves. Sauté until the spices release their aroma, about 1 minute.

Step 3

Add the chopped onion and sauté until it turns golden brown, about 4-5 minutes.

Step 4

Stir in the minced garlic and grated ginger. Cook for another 1-2 minutes until fragrant.

Step 5

Add the diced carrot, chopped green beans, and green peas. Sauté the vegetables for 3-4 minutes.

Step 6

Mix in the chopped tomato, turmeric powder, and ground coriander. Cook for 2-3 minutes until the tomatoes soften.

Step 7

Add the soaked and drained rice to the pot. Gently mix to combine the rice with the vegetables and spices.

Step 8

Pour in the low-sodium vegetable broth and add salt if using. Bring to a boil, then reduce the heat to low and cover the pot with a lid.

Step 9

Simmer for 30-35 minutes, or until the rice is tender and the liquid is absorbed. Avoid opening the lid frequently during cooking.

Step 10

Once done, turn off the heat and let the pulav rest, covered, for 5 minutes.

Step 11

Fluff the rice gently with a fork. Sprinkle fresh cilantro and drizzle lemon juice on top before serving.

Step 12

Serve warm as a wholesome, heart-healthy meal on its own or paired with a side of yogurt or salad.

Nutrition Facts

Serving size	1326.8 grams (1326.8g)

Amount per serving	% Daily Value*
Calories	809

Total Fat 32.90g	42%
Saturated Fat 5.30g	27%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 922mg	40%
Total Carbohydrate 115.50g	42%
Dietary Fiber 25.40g	91%
Total Sugars 27.00g
Protein 22.30g	45%

Vitamin D 0IU	0%
Calcium 276mg	21%
Iron 10mg	56%
Potassium 2049mg	44%

*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: 34.9%

Protein: 10.5%

Carbs: 54.5%