Pea Pulao is an aromatic basmati rice preparation with lightly fried peas seasoned with cumin seeds for added flavour. It is a simple yet fashionable addition to any lunch or dinner meal and is most often found on menus of weddings and special occasions apart from being a special rice substitute in home cooked meals. Pea pulao may be eaten with raita and papad or with a delicious curry or gravy as desired.
Pea pulao is one of the most famous main dishes that have been introduced to the world by countries like India and Pakistan. This simple and delicious vegetarian main dish is mostly served with any type of gravy recipe. Pea pulao is cooked by using aged basmati rice and known for its mouth watering flavour.
Ingredients and Preparation
Fragrant basmati rice, fresh/frozen green peas, a little oil for frying, some whole dry spices including cumin seeds are the easily accessible ingredients that go into the making of fine Pea pulao. Moreover, some other ingredients used while making pea pulao are onion sliced, garlic minced, cardamoms , black pepper, cinnamon, clove,bayleaf, salt, minced ginger and chili whole.
The cumin seeds, pepper corns cloves and bayleaf are fried gently in hot clarified butter (ghee). Some garlic is added followed by finely chopped onions, then green peas are added and sautéed. Finally cleaned and soaked measured Basmati rice is added and fried till the peas appear bright green and rice slightly transparent. Enough water is added and the rice is allowed to cook till done.
The average serving of Peas pulao (~100g) would deliver-
• Total of 202 Calories with ~ 49 calories coming from fat.
• A Total Fat content of 1.0 g, of which Saturated Fat and Unsaturated Fat is 0g, with Cholesterol of 1 mg
• Sodium content of ~ 75 mg,
• Total Carbohydrate content of 39 g, of which Dietary Fiber accounts for 8.0 g, Sugar 3.0 g,
• Protein content is 9.0 g.
• Based on daily values, one serving supplies Vitamin A - 1%, Vitamin C - 6%, Vitamin E - 1%, Calcium - 4%, Potassium - 10%and Iron - 15%
• The estimated percentage calories from carbohydrates is 63.7 %, from fat is 23.7 % and from protein is 12.6%.
• As such being low in sodium, saturated fat and cholesterol, this rice preparation is quite suitable for persons with hypertension and cholesterol issues as well as those who need to lose weight. It acts as a good source of energy and moderate source of protein.
• Olive oil/Soy bean oil/rice bran or canola oil used in place of ghee can reduce the saturated fat and increase the unsaturated fat content.
• Use of brown rice in place of white polished rice can reduce the glycemic index from 70 to 55 making it healthier for diabetics so blood sugars are not rapidly elevated.
• Plenty of ginger and garlic fried in little olive oil may be used not only to enhance the flavour but also provide anti-inflammatory effects of ginger and anti-microbial effects of garlic in persons suffering from arthritis or certain infections.
• Use of soya chunks can help provide a meat-like texture which vegetarians can enjoy and is a great source of phytoestrogens or plant estrogens that have positive heart healthy benefits for men and hormone mimicking benefits for women – providing bone strength and helping to alleviate menopausal symptoms in women.
• A fresh raw vegetable salad with lemon juice squeezed to provide a fresh and crunchy bite to the rice and add plenty of antioxidants.
• A pepper rasam would make for a great north-south combination and add spice to the meal.