Mattar Pulav/Pulao



Hello everyone,
           This is simple, easy to make and one of the healthy recipe made with rice and fresh green peas. Green Peas are known to be world's healthiest food. Pulao is a Indian rice recipe made by using some spices, vegetables or meats. It is usually serves with raita or pickle and any veg or non veg gravy or curry. It is very mild and fragrant, and great for those picky kids who don't like to eat peas. Pulao is one of the most favorite and also one of the simplest one pot meal. This pulao can be done in a few minutes and also tastes delicious.

Preparation Time : 10 Minutes ; Cooking Time : 20 Minutes ;
Total Time : 30 Minutes.

Ingredients :
  1. Fresh green peas ½ cup
  2. Rice 1 cup
  3. Butter 2 tbsp
  4. Cumin seeds 1 tsp
  5. Curry leaves
  6. Bay leaf
  7. Cardamom 2 pods
  8. Cloves 2
  9. Cinnamon 1 tsp
  10. Coriander Leaves ¼ cup
  11. Salt 1 tsp
  12. Cashew nuts 12 to 14
  13. Water 1 ¼ cup

Recipe :
  1. Wash and drain out water from the rice.
  2. Heat a pressure cooker over a medium heat. Add 2 tbsp butter and let it melt.
  3. Now, add cumin seeds, curry leaves, cloves, cinnamon, bay leaf, cardamom pods and saute well for 1 minute.
  4. Add green peas, cashew nuts, salt, and saute all for 2 to 3 minutes. After 3 minutes pour rinsed rice, add some coriander leaves. Pour 1 and ¼ cup of water and bring it all to a boil.
  5. Cover the pressure cooker with lead and whistle. Let rice cook covered for 15 to 20 minutes; or until 4 whistles.
  6. Here, Healthy, tasty Matar pulao or peas rice is ready to serve. Garnish with coriander leaves and serve it with any curry, pickle, papad and raita. Enjoy!!!




Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Rice 1 cup
675
148 g
D.F - 2.4 g
sugar - 0.2 g
1.2 g
13 g
Vit.B6 - 15%
Potassium - 6%
Calcium - 5%
Iron - 8%
Magnesium - 11%
Green peas ½ cup
59
10.5 g
D.F - 3.5 g
sugar - 4g
0.3 g
4 g
Vit.A - 11%
Vit.B6 - 5%
Vit.C - 48%
Potassium - 5%
Calcium - 2%
Iron - 5%
Magnesium - 6%
Butter 2 tbsp
200
-
22 g
-
Vit.A - 12 %
Sodium - 4 %
Curry leaves 10 g
10
-
-
-
-
-
Cumin seeds 1 tsp(2.1g)
8
0.9 g
0.5 g
0.4 g
-
Calcium-2%
Iron-7%
Magnesium-2%
Cilantro ¼  cup
1
0.1 g
-
0.1 g
Vit.C - 1 %
Vit.A - 5 %
-
Salt 1 tsp
-
-
-
-
-
Sodium - 95%
Cashew nuts 14.2 g
78
4.5 g
6 g
2.5 g
Vit.B6 - 3%
Potassium - 2 %
Iron - 5 %
Magnesium - 10 %
Cardamom 2 pods
6
1.4 g
0.1 g
0.2 g
-
Iron - 1%
Magnesium - 1%
Cinnamon 1tsp
6
2.1 g
-
0.1 g
-
Calcium - 2%
Iron - 1%
Cloves 1tsp
6
1.4 g
0.3 g
0.1 g
-
Calcium - 1 %
Iron - 1%
Magnesium - 1%
Bay leaf
6
1.3 g
0.2 g
0.1 g
Vit.A-2%
Vit.C-1%
Calcium -1%
Iron - 4%

1055 cal
170.2 g
30.6 g
20.5 g



Dietary Comments -
  • Calorie count based on a 2,000 calorie.
  • It makes 4 servings.
  • Complete recipe contains - 1055 calories.
  • Per serving contains  263.75 calories, along with carbohydrates - 42.55 g, fats - 7.65 g, proteins - 5.12 g.

Health Benefits Of Green Peas :
  • Peas are low in fat but high everything nutrients, lots of protein, fiber and micronutrients.
  • Peas helps to prevention of Alzheimer’s, arthritis, bronchitis, osteoporosis and candida.
  • It has anti aging properties, helps to prevent wrinkles, makes skin Healthy.
  • Boost immune system -  They are rich sources of many minerals such as iron, calcium, zinc, copper, manganese etc. which enhances the immune system of your body.
  • Diabetes - High fiber and protein content in peas makes sugar digestion slower.
  • Digestion - The high dietary fiber content of peas makes them a good digestion aid. The fiber also improves the metabolism of the body in general by improving digestion.
  • Eye-Sight - Peas have adequate amount of antioxidant flavonoids like lutein, carotenes, zea-xanthin as well as vitamin-A. Vitamin A is one of the essential nutrients which are required for maintaining the health of mucus membranes, skin and eye-sight.
  • DNA synthesis - Fresh pea pods are considered as an excellent source of folic acid. Folates are B-complex vitamins that are required for DNA synthesis inside the cell. So, peas are good for expectant mothers and the health of newborn babies.
  • Skin - Peas are good source of Vit.C which helps to keep our skin firm. Being a powerful antioxidant, vitamin C protects the cells from damage caused by free radicals.
Good Time To Eat :
               It is good to eat Matar Pulao or peas rice for lunch as well as for dinner.

Eat Healthy, Stay Healthy.
😊👌👍

2 comments:

  1. Super yummy and easy. Love your amazing table showing each ingredient..

    ReplyDelete
  2. Thank you for stopping by and nice comment. Yes it is easy and tasty.

    ReplyDelete

@templatesyard