Tasty Protein Pulao

Packed with a vibrant medley of fragrant spices, hearty lentils, creamy paneer, and colorful vegetables, Tasty Protein Pulao is the ultimate wholesome one-pot dish that balances nutrition and flavor. This high-protein recipe combines the nutty goodness of basmati rice with the richness of mixed lentils and a luxurious touch of cashew nuts for added texture. Perfectly seasoned with garam masala, cumin, and aromatics like ginger-garlic paste, it's a symphony of savory and mildly spiced notes. Ready in just 45 minutes, this pulao makes a satisfying, protein-rich meal that's ideal for busy weeknights or special occasions. Garnish with fresh cilantro and pair it with cooling raita for a complete, mouthwatering feast.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Mixed lentils (e.g., moong dal, masoor dal)
• 200 grams Paneer (cottage cheese), cubed
• 1 large Carrot, diced
• 0.5 cup Green beans, chopped
• 0.5 cup Green peas, fresh or frozen
• 1 medium Onion, thinly sliced
• 1 medium Tomato, chopped
• 1 tablespoon Ginger-garlic paste
• 2 pieces Green chilies, slit
• 2 tablespoons Cashew nuts
• 2 tablespoons Cilantro, chopped (for garnish)
• 2 tablespoons Cooking oil
• 1 teaspoon Cumin seeds
• 1 piece Bay leaf
• 1 inch Cinnamon stick
• 2 pieces Cardamom pods
• 4 pieces Cloves
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Garam masala powder
• 1 teaspoon Salt
• 2 cups Water

Directions

Step 1

Rinse the basmati rice thoroughly under cold water until the water runs clear, then soak it in water for 20 minutes. Drain and set aside.

Step 2

Rinse the mixed lentils and soak them in warm water for 15 minutes. Drain and set aside.

Step 3

Heat 2 tablespoons of cooking oil in a large pot or pressure cooker over medium heat.

Step 4

Add cumin seeds, bay leaf, cinnamon stick, cardamom, and cloves. Sauté for 30 seconds until aromatic.

Step 5

Add the sliced onions and sauté until they turn golden brown.

Step 6

Stir in the ginger-garlic paste and slit green chilies. Cook for 1-2 minutes until the raw smell disappears.

Step 7

Add the chopped tomato, turmeric powder, red chili powder, and salt. Sauté until the tomatoes soften and the oil separates.

Step 8

Add the diced carrots, green beans, and green peas. Cook for 2-3 minutes, stirring occasionally.

Step 9

Add the soaked lentils and paneer cubes. Gently mix to coat them with the spices and vegetables.

Step 10

Pour in 2 cups of water, then bring the mixture to a boil.

Step 11

Add the drained rice to the pot and give it a gentle stir. Ensure the rice is evenly distributed and submerged.

Step 12

Sprinkle garam masala powder on top. Cover the pot with a lid and simmer on low heat for 15-20 minutes, or until the rice and lentils are fully cooked and the water is absorbed.

Step 13

Turn off the heat and let the pulao rest, covered, for 5 minutes.

Step 14

Garnish with cashew nuts and freshly chopped cilantro before serving.

Step 15

Serve hot with raita, pickle, or your favorite yogurt-based side dish.

Nutrition Facts

Serving size	1540.1 grams (1540.1g)

Amount per serving	% Daily Value*
Calories	1501

Total Fat 82.20g	105%
Saturated Fat 32.70g	164%
Polyunsaturated Fat 0.00g
Cholesterol 112mg	37%
Sodium 2645mg	115%
Total Carbohydrate 139.80g	51%
Dietary Fiber 28.40g	101%
Total Sugars 28.70g
Protein 67.40g	135%

Vitamin D 0IU	0%
Calcium 724mg	56%
Iron 16mg	90%
Potassium 2215mg	47%

*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: 47.2%

Protein: 17.2%

Carbs: 35.6%