Pea Pulao (Indian)
Pea Pulao, also known as Matar Pulao, is a fragrant and flavorful Indian rice dish where basmati rice is cooked with tender green peas and a blend of aromatic whole spices. It's a popular vegetarian side dish or light meal across India, often made with cumin, cinnamon, and bay leaves for a warm, comforting flavor.
🍽️ Nutrition at a glance
This dish is primarily a source of carbohydrates from the rice, with a moderate amount of plant-based protein and fiber from the peas. A typical serving provides around 250-350 calories, along with key nutrients like vitamin C, vitamin K, and iron.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 5.5 g |
| Carbs | 35 g |
| Fat | 5.5 g |
| Fiber | 4.5 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 320 mg |
| Iron | 2.1 mg |
| Magnesium | 45 mg |
| Phosphorus | 95 mg |
| Folate | 65 mcg |
| Vitamin B1 (Thiamin) | 0.2 mg |
| Vitamin K | 18 mcg |
| Zinc | 1.2 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Pea Pulao is a staple in everyday Indian home cooking and is often served during festivals or celebrations as part of a larger meal. Nutritionally, the combination of rice and peas creates a more complete protein profile than rice alone, making it a smart and satisfying vegetarian option.
