Peas Pulao Recipe | Oil-free Recipe

Whole Food Plant Based Peas Pulao Recipe

Oil-free AND Delicious!

Peas Pulav Recipe with Brown Basmati Rice, 100% Free from Added Oil. Divinely Delicious & Healthy for Your Family.

Whole Food Plant Based Peas Pulao Recipe

Course: Course 3: Grain Dishes for Lunch & Dinner Meals
Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 4 people

INGREDIENTS

1. 1/2 cup Brown Basmati Rice
2. 1/2 cup Fresh Peas or half the quantity of dry peas
3. 1 Carrot Medium
4. 5 Beans
5. 1 leaves Bay Leaves
6. 1 stick Cinnamon
7. 3 pods Star Anise
8. 1 pods Cardamom Elaichi
9. 1 tsp Turmeric Powder
10. 2 tsp Pepper Powder
11. 1 tsp Cumin / Jeera Powder
12. 1 cm Ginger
13. 1/2 cup Pudina / Mint Leaves
14. 1 tbsp Grated coconut Loosely packed
15. 1/4 cup Cashews
16. 2 tbsp Miso Paste
17. Juice of 2 Lemons

INSTRUCTIONS

1. String beans and chop into 1 inch long pieces. Chop carrots into thin, 1 inch long pieces.
2. Take rice along with double the quantity water, bay leaves, cinnamon, star anise, and cardamom, and bring to a boil in a closed vessel.
3. After five minutes of cooking, add green peas.
4. After five more minutes, add carrot and beans.
5. Once the pulav has finished cooking, switch off stove, remove lid and allow to cool off.
6. In the meantime, grind coconut with ginger, pudina leaves, turmeric powder, pepper powder, jeera powder, lemon juice and miso paste.
7. Spread the cooked rice and allow to cool. Once cool, gently fold the ground masala mix into the pulav, taking care not to smash the cooked rice grains.
8. Garnish with cashews mint leaves. Serve fresh!

Nutrition Science Highlights for WFPB Peas Pulao Recipe

1. Why whole grains? Whole grains are healthier than refined grains such as white rice, refined flours, maida, rava, etc., as the bran layer is intact, with all its vitamins, minerals, and phytonutrients. Whole grains have been found to be protective against a whole range of chronic diseases, including heart disease, diabetes, and lifestyle-related cancers.
2. Why cool grains? When cooked grains are allowed to cool on the counter or in the fridge, the starch crystallises to form resistant starch. This can be eaten by our good gut bacteria and also reduces the glycemic index (the rate at which glucose is absorbed), making the whole grain even healthier. For the same reason, parboiled whole grains can be used as well.
3. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional indian dish!