Vegetable Pulao
Vegetable Pulao is a fragrant and flavorful one-pot rice dish from the Indian subcontinent, where long-grain basmati rice is cooked with a medley of fresh vegetables and aromatic whole spices. The dish typically features ingredients like carrots, peas, beans, cauliflower, and potatoes, all infused with the warmth of spices such as cumin, cloves, cardamom, and cinnamon. It is a staple comfort food enjoyed across South Asia, often served as a main course or paired with raita or curry.
🍽️ Nutrition at a glance
Vegetable Pulao is primarily a carbohydrate-rich dish due to the rice base, but it also provides a good balance of fiber, vitamins, and minerals from the mixed vegetables. A standard serving (about 1.5 cups) generally ranges from 300 to 400 calories, making it a wholesome and moderately energy-dense meal.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 4.5 g |
| Carbs | 42 g |
| Fat | 3.5 g |
| Fiber | 3.5 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Iron | 2.2 mg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Vitamin C | 8 mg |
| Folate | 65 mcg |
| Vitamin A | 150 mcg RAE |
| Zinc | 1.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Vegetable Pulao is a versatile dish that varies widely by region and household, with some versions using saffron or nuts for added richness. Nutritionally, the combination of rice and vegetables creates a complete meal that offers sustained energy, and the use of whole spices not only enhances flavor but also brings potential digestive benefits.
