High Protein Peas Pulav

Loaded with the goodness of green peas, hearty chickpeas, and golden paneer cubes, this High-Protein Peas Pulav is a flavorful and nutritious twist on the classic rice dish. Perfect for a wholesome lunch or dinner, this protein-packed recipe combines the fragrant allure of basmati rice with aromatic spices like cumin, turmeric, and garam masala. The combination of tender vegetables and fiber-rich legumes makes this dish as healthy as it is satisfying. Ready in just under 45 minutes, it’s ideal for busy weeknights or as part of a balanced meal prep. Topped with fresh cilantro and a zesty squeeze of lemon, this one-pot wonder is a delicious way to boost your protein intake while enjoying a vibrant medley of textures and flavors your whole family will love.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 2 cups Water
• 1 cup Green peas
• 1 cup Chickpeas (cooked or canned)
• 100 grams Paneer, cubed
• 2 tablespoons Vegetable oil
• 1 medium Onion, finely sliced
• 3 units Garlic cloves, minced
• 1 inch piece Ginger, minced
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 2 tablespoons Cilantro, chopped
• 0.5 units Lemon, juiced

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Soak it in 2 cups of water for at least 15 minutes.

Step 2

Heat 2 tablespoons of vegetable oil in a large pan over medium heat. Add the cumin seeds and let them splutter.

Step 3

Add the sliced onions and sauté until golden brown, about 5 minutes.

Step 4

Stir in the minced garlic and ginger, and sauté for another minute until fragrant.

Step 5

Add the turmeric powder, coriander powder, and salt. Mix well and cook for 30 seconds.

Step 6

Add the cubed paneer and lightly fry for 2-3 minutes until they start to turn golden.

Step 7

Drain the soaked rice and add it to the pan along with 2 cups of water. Gently stir everything to combine.

Step 8

Add the green peas and chickpeas to the pan. Stir well.

Step 9

Bring the mixture to a boil, then reduce the heat to low. Cover the pan and let it simmer for 15-20 minutes, or until the rice is cooked and all the water is absorbed.

Step 10

Once the rice is cooked, turn off the heat and sprinkle the garam masala over the pulav.

Step 11

Cover the pan again and let it sit for 5 minutes to allow the flavors to meld.

Step 12

Garnish with chopped cilantro and a squeeze of lemon juice before serving.

Nutrition Facts

Serving size	1334.6 grams (1334.6g)

Amount per serving	% Daily Value*
Calories	1301

Total Fat 55.40g	71%
Saturated Fat 17.10g	86%
Polyunsaturated Fat 17.10g
Cholesterol 56mg	19%
Sodium 2747mg	119%
Total Carbohydrate 155.00g	56%
Dietary Fiber 29.80g	106%
Total Sugars 27.40g
Protein 56.20g	112%

Vitamin D 0IU	0%
Calcium 771mg	59%
Iron 16mg	91%
Potassium 1549mg	33%

*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: 37.1%

Protein: 16.7%

Carbs: 46.2%