Mixed Vegetable Pulao

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Mixed Vegetable Pulao
45 min.
8
482kcal

Suggestions

Ingredients

  • cups rice rinsed
  •  bay leaves 
  •  cardamom pods black
  •  carrots peeled cut into long strips
  •  cinnamon sticks 
  • 0.3 cup cooking oil 
  • teaspoon cumin seeds 
  • 0.3 pound green beans fresh cut into long strips
  • tablespoon ginger-garlic paste 
  •  onion sliced thin
  • cup peas green frozen
  •  potatoes cubed peeled
  • servings salt to taste
  • 6.5 cups water 

Equipment

  • frying pan

Directions

  1. Heat the oil in a large skillet; fry the cloves, bay leaves, cinnamon sticks, cardamom pods, and cumin seeds in the hot oil until fragrant, 2 to 3 minutes. Stir the onion and ginger-garlic paste into the spice mixture and continue cooking until the onions are golden brown, 5 to 7 minutes.
  2. Add the carrots, potatoes, green beans, peas, and rice; cook and stir for 2 minutes.
  3. Pour the water over the mixture and season with salt; gently mix to incorporate.
  4. Bring the mixture to a full boil; cover and reduce heat to low. Cook on low until the rice is tender, about 20 minutes.
  5. Remove the cover and cook another 15 minutes. Stir gently before serving.

Nutrition Facts

Calories482kcal
Protein7.97%
Fat14.99%
Carbs77.04%

Properties

Glycemic Index
40.51
Glycemic Load
53.43
Inflammation Score
-10
Nutrition Score
18.848695879397%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
0.69mg
Kaempferol
0.66mg
Myricetin
0.04mg
Quercetin
3.73mg

Nutrients percent of daily need

Calories:481.91kcal
24.1%
Fat:7.94g
12.22%
Saturated Fat:0.74g
4.64%
Carbohydrates:91.84g
30.61%
Net Carbohydrates:86.41g
31.42%
Sugar:3.86g
4.29%
Cholesterol:0mg
0%
Sodium:230.82mg
10.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.5g
19%
Vitamin A:4099.2IU
81.98%
Manganese:1.56mg
77.86%
Vitamin C:22.58mg
27.37%
Fiber:5.43g
21.72%
Vitamin K:22.08µg
21.03%
Selenium:14.7µg
21%
Vitamin B6:0.42mg
20.91%
Copper:0.36mg
17.98%
Phosphorus:178.2mg
17.82%
Potassium:521.94mg
14.91%
Vitamin B3:2.83mg
14.14%
Magnesium:54.74mg
13.69%
Vitamin B1:0.2mg
13.02%
Vitamin B5:1.24mg
12.39%
Iron:2.03mg
11.31%
Vitamin E:1.62mg
10.77%
Zinc:1.6mg
10.65%
Folate:41.02µg
10.25%
Vitamin B2:0.13mg
7.36%
Calcium:73.63mg
7.36%
Source:Allrecipes