- Prep Time20 min
- Cook Time15 min
How is vegetable pulao made?
Vegetable pulao is also one of the most loved recipes throughout the world. It has different names a variety of flavours depending upon its composition. Moreover, the composition of vegetables in the vegetable pulao is a deciding factor whether your pulao is the healthiest weight loss rice recipe or not.
Vegetable pulao is typically made with either just vegetables or with lentils & vegetables. The major vegetable added includes potatoes. Secondly, other vegetables such as green peas, French beans, and carrots are in small quantities. After that, spices like bay leaf, cardamom, cinnamon, cumin seeds and clove are also added to enhance the flavour of vegetable pulao. Lastly, the vegetable pulao is complemented with raita or spiced yoghurt.
Some people prefer the vegetable pulao with long grain aromatic basmati rice with cashew nuts. Then some also add raisins or dried berries, saffron, ghee making it high in calories and fats.
Naturally, such a serving of pulao may suit weddings or special occasions, but it cannot form part of your weight loss diet unless it fits into your calories budget.
How can the veg pulao be the healthiest weight loss rice recipe?
Many people crave rice during weight loss; eating just rice or pulao made traditionally with fewer vegetables will not serve the nutritional requirements required from a weight loss rice recipe.
A typical requirement for a healthiest weight loss rice recipe is preferably a low carb, high protein, high fibre recipe. High protein will satisfy the day’s protein requirement despite being low in calories. High fibre will make us feel full and help bowel movement. A high protein, high fibre meal is known to provide satiety.
Hence, to make the healthiest weight loss rice recipe, we have changed its composition more than the way it is typically cooked.
One of the most prominent head starts that we can have while making veg pulao is restricting oil/ghee to the minimum. This has reduced the calories and fats percentage in the pulao.
Secondly, we have added paneer (Indian cottage cheese) in place of potatoes, significantly reducing the vegetable pulao’s carbs percentage.
Thirdly, myriads of vegetables are included in the veg pulao, making it high in fibre. You are free to choose the choice of your vegetable, save potatoes.
This has added more protein, fewer carbs and more fibre in the vegetable pulao than the traditional veg pulao. With these changes, a single serving gives 370 kcal and can be added comfortably if you follow a 1200 kcal diet.
Highlights of the healthiest weight loss rice recipe
- This vegetable pulao recipe provides 29% of the day’s protein required by females in a single serving.
- The veg pulao also provides 34% of daily fibre, making it one of the healthiest weight loss rice recipes high in fibre and high in protein
- The Carbs are restricted to just 48 % of vegetable pulao’s total calories, making it a low-calorie weight loss rice recipe.
- The vegetable pulao recipe is rich in Vitamin A, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin C and Vitamin D.
- Apart from being rich in vitamins, the pulao is also high in Calcium, phosphorus, iron, chromium, zinc, molybdenum and other minerals. You can read the detailed nutritional comparison of veg pulao nutrition with male and female daily requirements on this page below.
- The veg pulao is a gluten-free recipe. If you are sensitive to gluten, you can consider adding this vegetable pulao to your diet.
Variation to vegetable pulao recipe
- Reduce the portion of rice and add lentils say green gram, so that the overall weight of rice remains 40 grams only. The addition of lentils will further add the protein content of the pulao.
- You can also increase the quantities of paneer to increase protein content.
- For egalitarians, adding egg white in the pulao will improve the protein quality and quantity.
- You can also have a variety of raita such as cucumber raita, carrot raita, radish raita rather than having just plain curd.
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Ingredients of Vegetable Pulao recipe
Vegetable pulao nutrition compared with male and female DRI (Dietary Reference Intake)
Let us see how this vegetable pulao is the healthiest weight loss rice recipe by comparing its nutritional value to our daily requirements.
Calories in vegetable pulao
a. Calories in vegetable pulao are 370.18 kCal; around 18.51 % of male DRI of 2000 kCal. Further, it can attain 24.68 % of female DRI of 1500 kCal.
b. Protein forms 17.62 % of the calories.
c. Carbs form 48.05 % of the calories in vegetable pulao.
d. Fats form 32.65 % of the calories.
Macros in vegetable pulao
a. Protein in vegetable pulao – 16.31 gm, roughly 21.75 % of male DRI of 75 gm. Also, it can complete 29.00 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.
b. Carbs in vegetable pulao – 44.47 gm, approximately 16.17 % of male DRI of 275 gm. Moreover, it can achieve 21.56 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.
c. Fats in vegetable pulao – 13.43 gm, nearly 20.14 % of male DRI of 66.67 gm. In comparison, a woman gets 26.86 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in vegetable pulao – 8.55 gm, about 22.50 % of male DRI of 38 gm. On the other hand, females get 34.20 % of female DRI of 25 gm.
e. Soluble Fibre – 2.09 gm, roughly 20.90 % of male DRI of 10 gm. Additionally, females will get 21.20 % of female DRI of 9.86 gm.
f. Total Free Sugar – 9.42 gm, which is not only 15.70 % of male DRI of 60 gm but also 18.84 % of female DRI of 50 gm.
Vitamins in vegetable pulao
a. Vitamin A – 281.65 mcg, around 31.29 % of male DRI of 900 mcg. Furthermore, women can get 40.24 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.13 mg, roughly 10.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 11.82 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.17 mg, approximately 13.08 % of male DRI of 1.3 mg. Besides, women also get 15.45 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.12 mg, nearly 13.25 % of male DRI of 16 mg and 15.14 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.52 mg, about 40.00 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 19 mcg, approximately 63.33 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 149.05 mcg, around 37.26 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 136.54 mg, approximately 151.71 % of male DRI of 90 mg. Further, it is 182.05 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 8.45 mcg, nearly 169.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.31 mg, about 2.07 % of DRI of 15 mg for males and females.
l. Vitamin K – 51.27 mcg, around 42.73 % of male DRI of 120 mcg and 56.97 % of female DRI of 90 mcg.
Minerals in vegetable pulao
a. Calcium – 308.92 mg, roughly 30.89 % of DRI of 1000 mg for males and females.
b. Phosphorus – 292.55 mg, approximately 41.79 % of DRI of 700 mg for males and females.
c. Iron – 2.42 mg, nearly 30.25 % of male DRI of 8 mg and 13.44 % of female DRI of 18 mg.
d. Magnesium – 74.18 mg, about 18.55 % of male DRI of 400 mg and 23.93 % of female DRI of 310 mg.
e. Copper – 320 mcg, around 35.56 % of DRI of 900 mcg for males and females.
f. Manganese – 0.89 mg, roughly 38.70 % of male DRI of 2.3 mg and 49.44 % of female DRI of 1.8 mg.
g. Molybdenum – 70 mcg, approximately 155.56 % of DRI of 45 mcg for males and females.
h. Zinc – 2.5 mg, nearly 22.73 % of male DRI of 11 mg. At the same time, women get 31.25 % of female DRI of 8 mg.
i. Chromium – 90 mcg, about 257.14 % of male DRI of 35 mcg. Besides, women too get 360.00 % of female DRI of 25 mcg.
j. Selenium – 12.32 mcg, around 22.40 % of DRI of 55 mcg for males and females.
k. Cholesterol – 44.5 mg,
l. Potassium – 656.67 mg, around 13.97 % of DRI of 4700 mg for males and females.
m. Sodium – 47.58 mg, roughly 3.17 % of DRI of 1500 mg for males and females.
n. Omega 3 – 268.2 mg, approximately 44.70 % of DRI of 600 mg for males and females,
o. Omega 6 – 586.13 mg, not only 97.69 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult aged between 19 to 50 years; energy requirements may change as per gender, age and physical activities. Nutritional values of vegetable pulao are approximate and may have variance. Readers may calculate the nutritional values to their satisfaction based on the local food data and compare them with RDA values as set by the local health authority from time to time.
Take a bowl, add four spoons of rice, wash it 2 - 3 times.
Keep it aside
Wash and chop all the vegetables.
Take a clay pot, add 1 tsp ghee to it, add spices such as nutmeg flower, cinnamon stick, bay leaves, cumin seeds and star anise fry for 1 min.
Now add chopped onion fry for 2 - 3 min.
Then add chopped green chilli and 1 tsp ginger garlic paste. Fry for 2 min.
As I added significantly less ghee to the pot, there is a lot of chance the food may stick to the pan; to avoid it, I am adding little water.
Now add chopped carrot.
Add chopped French beans.
Add chopped cauliflower.
Add chopped capsicum.
Add chopped tomato.
Now I add spices, like turmeric powder, shahi biryani masala, salt to taste.
Mix well, cover it and cook for 5 min.
Now add washed rice, fry for 1 - 2 min.
Add water for nearly 1 cup.
Mix well, add chopped coriander leaves and mint leaves.
Cover it and cook for 10 - 12 min.
Our healthy vegetable pulao is ready to serve.
As mentioned in the variation above, we can have vegetable pulao with curd or raita.