Matar Pulao
This is very easy recipe, with basmati rice and green peas. It is very mild and fragrant, and great as a side dish, or for those picky kids who don't like their peas. The word 'matar' means green peas in Urdu.
1 serving of matar pulao (This is very easy recipe, with basmati rice and green peas. It is very mild and fragrant, and great as a side dish, or for those picky kids who don't like their peas. The word 'matar' means green peas in Urdu.) contains 672 Calories The macronutrient breakdown is 69% carbs, 22% fat, and 10% protein. This is a good source of protein (34% of your Daily Value), fiber (139% of your Daily Value), and potassium (29% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Heat the oil in a deep heavy skillet over low heat. Add the cloves, cardamom seeds, peppercorns and cinnamon sticks. Cook for a few minutes to bring out the aroma of the spices. Stir the garlic powder and 2 tablespoons of water together to make a paste; mix into the pan with the spices.
- Add the green peas to the pan, cover and cook for about 5 minutes.
- Add the remaining 4 cups of water and rice to the pan. Season with a little salt. Bring to a boil, then cover, and cook for about 15 minutes, until the rice is tender and the water has been absorbed. Taste, and adjust the salt before serving.
Nutrition Facts
For 1 serving of matar pulao
Nutrient | Value | %DV |
---|---|---|
Calories | 672 | |
Fats | 19g | 24% |
Saturated fats | 3g | 17% |
Trans fats | 0.2g | |
Cholesterol | 0mg | 0% |
Sodium | 392mg | 17% |
Carbs | 135g | 49% |
Net carbs | 96g | |
Fiber | 39g | 139% |
Sugar | 3g | |
Protein | 19g | |
Calcium | 638mg | 64% |
Iron | 18mg | 225% |
Potassium | 1383mg | 29% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 5μg | |
Beta carotene | 139μg | |
Caffeine | 0mg | |
Choline | 36mg | 7% |
Copper | 1mg | 65% |
Fluoride | 0μg | |
Folate (B9) | 175μg | 44% |
Lycopene | 0μg | |
Magnesium | 312mg | 74% |
Manganese | 55mg | 2387% |
Niacin | 5mg | 29% |
Pantothenic acid | 1mg | 20% |
Phosphorus | 260mg | 37% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 24% |
Selenium | 15μg | 27% |
Theobromine | 0mg | |
Thiamine | 1mg | 55% |
Vitamin A IU | 292IU | |
Vitamin A | 15μg | 2% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 42% |
Vitamin C | 20mg | 23% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 7mg | 47% |
Vitamin K | 101μg | 84% |
Zinc | 6mg | 57% |
Sugars | ||
Sugar | 3g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0.1g | |
Starch | 0g | |
Fats | ||
Saturated fats | 3g | 17% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 4g | |
Trans fats | 0.2g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 2g | |
Alpha Linolenic Acid (ALA) | 0.5g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0.1g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.4g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 0.4g | |
Leucine | 1g | |
Lysine | 0.5g | |
Methionine | 0.2g | |
Phenylalanine | 0.4g | |
Proline | 1g | |
Serine | 0.4g | |
Threonine | 0.3g | |
Tryptophan | 0.1g | |
Tyrosine | 0.3g | |
Valine | 1g |