High Protein Spiced Pilau Rice

Elevate your weeknight dinner game with this High-Protein Spiced Pilau Rice—a fragrant, protein-packed twist on a beloved classic! This wholesome recipe combines fluffy basmati rice with nutrient-dense lentils and chickpeas, making it a hearty, plant-based main dish. Infused with bold flavors from cumin, garam masala, turmeric, and a hint of optional chili powder, this dish is further enriched with sautéed onions, garlic, ginger, and colorful vegetables like carrots and peas. Simmered to perfection in vegetable broth and finished with a zesty splash of lemon juice, every bite offers layers of aromatic delight. Garnished with fresh cilantro, this one-pot wonder is naturally gluten-free, simple to prepare in under 45 minutes, and perfect for meal prep or a crowd-pleasing side dish. Your search for a high-protein, flavor-filled pilau rice recipe ends here!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Cooked lentils (green or brown)
• 1 cup Cooked chickpeas
• 2 cups Vegetable broth
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, minced
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 1 stick Cinnamon stick
• 2 Bay leaves
• 1 medium Carrot, finely diced
• 0.5 cup Green peas (fresh or frozen)
• 0.25 cup Cilantro, chopped
• 1 teaspoon Salt
• 2 tablespoons Olive oil or coconut oil
• 1 tablespoon Lemon juice
• 0.25 teaspoon Chili powder (optional)

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 15 minutes, then drain.

Step 2

Heat the olive oil or coconut oil in a large pot or skillet over medium heat.

Step 3

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

Step 4

Add the chopped onion, minced garlic, and minced ginger. Cook for 3-4 minutes, stirring, until the onion becomes translucent.

Step 5

Stir in the coriander powder, turmeric powder, garam masala, and optional chili powder. Cook for another 1 minute to toast the spices.

Step 6

Add the diced carrot and green peas to the pot. Stir and sauté for 2 minutes.

Step 7

Add the drained rice and stir gently to coat it in the spices and vegetables.

Step 8

Pour in the vegetable broth and add the salt. Bring the mixture to a boil.

Step 9

Once boiling, reduce the heat to low, cover the pot with a tight-fitting lid, and let it simmer for 12-15 minutes until the rice is cooked and the liquid is absorbed.

Step 10

Turn off the heat and allow the rice to rest, covered, for 5 minutes.

Step 11

Gently fold in the cooked lentils, chickpeas, and lemon juice. Fluff the rice with a fork.

Step 12

Garnish with chopped cilantro before serving.

Nutrition Facts

Serving size	1443.5 grams (1443.5g)

Amount per serving	% Daily Value*
Calories	1422

Total Fat 40.80g	52%
Saturated Fat 6.00g	30%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 3568mg	155%
Total Carbohydrate 216.00g	79%
Dietary Fiber 51.20g	183%
Total Sugars 33.00g
Protein 60.30g	121%

Vitamin D 0IU	0%
Calcium 418mg	32%
Iron 26mg	143%
Potassium 3101mg	66%

*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: 16.4%

Carbs: 58.7%