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 | |
