Pea Pulao
Pea Pulao is a fragrant, mildly spiced rice dish from the Indian subcontinent, where fluffy basmati rice is cooked with sweet green peas and a blend of whole spices like cumin, cardamom, and cinnamon. It's a beloved one-pot meal, often served as a comforting side or a light main course, especially during festive occasions or family dinners.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the rice, with a moderate amount of plant-based protein from the peas. A typical serving provides a good dose of dietary fiber, vitamins like vitamin K and folate from the peas, and generally ranges between 250-350 calories per serving, depending on the amount of oil or ghee used.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 6 g |
| Carbs | 52 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 400 mg |
| Potassium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Vitamin B1 (Thiamine) | 0.2 mg |
| Vitamin B3 (Niacin) | 2.5 mg |
| Folate | 80 µg |
| Zinc | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Pea Pulao is a staple in many Indian households and is often prepared during celebrations like Eid or as part of a vegetarian feast. Nutritionally, the combination of rice and peas creates a more complete protein profile than rice alone, making it a satisfying and balanced vegetarian option.
