High Protein Vegetable Pulao

Elevate your weeknight dinner with this wholesome and flavorful High Protein Vegetable Pulao, a nourishing spin on a classic favorite! Packed with plant-based protein from quinoa, chickpeas, and crumbled tofu, this one-pot dish combines fluffy grains with vibrant veggies like carrots, green beans, and peas, creating a delightful medley of textures and colors. Aromatic spices like cumin, turmeric, and garam masala infuse every bite with irresistible warmth, while a splash of lemon juice adds a tangy finish. Perfect for those looking for a high-protein, vegetarian, or vegan meal option, this recipe is as healthy as it is satisfying. Ready in just 40 minutes, it’s ideal for meal prepping or serving fresh with a garnish of cilantro for a pop of freshness.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 2 tablespoons Olive oil or vegetable oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 large Carrot, diced
• 0.5 cup Green beans, chopped
• 0.5 cup Green peas, fresh or frozen
• 1 cup Chickpeas, cooked or canned (drained and rinsed)
• 0.5 cup Firm tofu, crumbled
• 2 tablespoons Cilantro, chopped (optional)
• 1 teaspoon Salt
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Garam masala
• 0.5 cup Vegetable stock (optional, for richer flavor)
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the quinoa under cold water using a fine mesh strainer to remove its natural bitterness.

Step 2

In a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is fully cooked and water is absorbed. Set aside.

Step 3

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

Step 4

Add cumin seeds to the hot oil and sauté for 30 seconds until they start to crackle.

Step 5

Add the chopped onion and cook for 2-3 minutes until translucent.

Step 6

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

Step 7

Add the diced carrot, green beans, and green peas. Sauté for 3-4 minutes until the vegetables begin to soften.

Step 8

Stir in the chickpeas and crumbled tofu for an added boost of protein.

Step 9

Add the turmeric powder, salt, and garam masala. Mix well to coat the vegetables and protein evenly with the spices.

Step 10

If using vegetable stock, pour it in now to enhance the flavor. Let it cook for another 2 minutes until the mixture becomes aromatic.

Step 11

Gently fold in the cooked quinoa, mixing until everything is evenly combined. Cook for 2-3 minutes to allow the flavors to meld together.

Step 12

Turn off the heat and stir in lemon juice for a tangy touch.

Step 13

Garnish with freshly chopped cilantro (if desired) and serve hot.

Nutrition Facts

Serving size	1524.8 grams (1524.8g)

Amount per serving	% Daily Value*
Calories	1518

Total Fat 54.50g	70%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 4242mg	184%
Total Carbohydrate 196.60g	71%
Dietary Fiber 31.60g	113%
Total Sugars 27.10g
Protein 67.80g	136%

Vitamin D 0IU	0%
Calcium 571mg	44%
Iron 21mg	118%
Potassium 1957mg	42%

*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: 31.7%

Protein: 17.5%

Carbs: 50.8%