Mediterranean Diet Peas Pulav

Bring the wholesome flavors of the Mediterranean to your dining table with this vibrant and healthy Mediterranean Diet Peas Pulav. Made with nutrient-rich brown basmati rice, fresh green peas, and a medley of warm spices like cumin, turmeric, and cinnamon, this one-pot dish effortlessly combines health and taste. Sautéed vegetables add color and crunch, while fragrant herbs like parsley or cilantro provide a refreshing finish. This recipe is perfect for those seeking a quick, filling, and heart-healthy meal that aligns with the Mediterranean diet. Serve it as a standalone savory entrée or as a flavorful side dish with a squeeze of lemon for a zesty twist. Ready in just 45 minutes, this easy recipe is ideal for weeknight dinners or meal prep!

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown basmati rice
• 2 cups Water
• 2 tablespoons Olive oil
• 1 medium Yellow onion, finely chopped
• 2 cloves Garlic, minced
• 1 cup Green peas, fresh or frozen
• 1 medium Carrot, diced
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Ground cinnamon
• 1 leaf Bay leaf
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley or cilantro, chopped
• 2 optional Lemon wedges

Directions

Step 1

Rinse the brown basmati rice under cold water until the water runs clear. This will help remove excess starch and prevent the rice from becoming sticky.

Step 2

In a medium-sized pot, bring 2 cups of water to a boil.

Step 3

Once boiling, add the rice into the pot, reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the rice is cooked and the water is absorbed.

Step 4

In a large pan, heat the olive oil over medium heat.

Step 5

Add the cumin seeds to the pan and sauté for about 1 minute until they start to crackle and release their aroma.

Step 6

Add the chopped onion to the pan and cook for 3-4 minutes until it becomes translucent.

Step 7

Stir in the minced garlic and sauté for another 1-2 minutes.

Step 8

Add the diced carrot and green peas to the pan, and sauté for 2-3 minutes.

Step 9

Stir in the turmeric powder, ground cinnamon, bay leaf, salt, and black pepper.

Step 10

Add the cooked rice to the pan with the vegetables and gently stir to mix everything together. Be sure to not break the rice grains.

Step 11

Cover the pan and let it cook on low heat for 5 more minutes, allowing the flavors to meld together.

Step 12

Remove the bay leaf before serving.

Step 13

Garnish the peas pulav with chopped parsley or cilantro.

Step 14

Serve hot with a side of lemon wedges, if desired.

Nutrition Facts

Serving size	1055.2 grams (1055.2g)

Amount per serving	% Daily Value*
Calories	695

Total Fat 31.40g	40%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2440mg	106%
Total Carbohydrate 90.80g	33%
Dietary Fiber 17.40g	62%
Total Sugars 16.70g
Protein 18.10g	36%

Vitamin D 0IU	0%
Calcium 191mg	15%
Iron 7mg	41%
Potassium 1002mg	21%

*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: 39.3%

Protein: 10.1%

Carbs: 50.6%