Matar Pulao
Matar Pulao is a fragrant, one-pot rice dish from the Indian subcontinent, where fluffy basmati rice is cooked with sweet green peas (matar) and a blend of whole spices like cumin, cloves, and cardamom. It's a beloved comfort food, often served as a main or side dish with raita or a curry. The dish is celebrated for its simplicity and the way the spices infuse the rice with a warm, aromatic flavor.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the rice, with a modest amount of plant-based protein from the peas. It provides key nutrients like fiber, vitamins (such as vitamin K and folate from the peas), and minerals. A typical serving (about 1 cup) contains roughly 250-300 calories, depending on the amount of oil or ghee used.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 5.5 g |
| Carbs | 45 g |
| Fat | 5.5 g |
| Fiber | 3.5 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Potassium | 180 mg |
| Iron | 1.8 mg |
| Magnesium | 35 mg |
| Phosphorus | 90 mg |
| Zinc | 1.2 mg |
| Folate | 45 mcg |
| Vitamin B1 (Thiamin) | 0.15 mg |
| Vitamin B3 (Niacin) | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Matar Pulao is a staple in many households across India and Pakistan, often associated with home cooking and festive meals due to its vibrant green color. Nutritionally, the combination of rice and peas creates a more complete protein profile than rice alone, making it a satisfying vegetarian option.
