How many calories does one serving of Pudina Rice, Pudina Pulao have?

One serving of Pudina Rice, Pudina Pulao gives 225 calories. Out of which carbohydrates comprise 146 calories, proteins account for 15 calories and remaining calories come from fat which is 63 calories. One serving of Pudina Rice, Pudina Pulao provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Pudina Rice, Pudina Pulao | pudina rice recipe | pudina pulao | Indian style mint rice | pressure cooked pudina rice | with 25 amazing images.

pudina rice is a Indian style mint rice which is pressure cooked pudina rice.

Bursting with a peppy flavour, the pudina rice is a delightful one-dish meal, which you can just serve with a cup of curd.

Flavoured with a tempering of spices and a zesty paste of aromatic herbs like coriander and mint, this pudina rice dish is totally awesome.

Tomatoes add a tinge of tanginess to this pudina pulao, accentuating the cheerful aroma and taste of the herbs. The pudina pulao is also easy to make as it is pressure-cooked, and also made with just common ingredients.

You can include it as part of your everyday cookbook. Enjoy this spicy pressure cooked pudina rice hot and fresh with a cup of raita.

You can also try other pulao recipes like Sevaiyan Pulao or Shahi Pulao.

Is Pudina Rice, Pudina Pulao healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves. 

2. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

3. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 

4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 

5.  Ginger (Adrak) : Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

6. Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

7. Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera. 

8. Benefits of Cardamom, Elaichi : Cardamom has essential oil which is known to be effective is killing bacteria. This antimicrobial power of cardamom helps in relieving some stomach problems like stomachache, cramps, flatulence etc. The sweet yet strong aroma of cardamom makes it perfect to control Halitosis (bad breath). The mineral manganese in cardamom may help in the lower blood sugar levels and good for diabetics. See detailed benefits of cardamom.

9. Benefits of Cloves : Cloves are the immature unopened flower buds of a tropical tree. The four-pointed flower bud with a tapered stem measures 12-16 mm, and looks like a small nail.  Indians have long used cloves to treat indigestion, diarrhoea, hernia, and ringworm, as well as athlete's foot and other fungal infections. India's traditional Ayurvedic healers have used cloves since ancient times to treat respiratory and digestive ailments and its oil for toothache. It has powerful antiseptic and mild anaesthetic actions. When boiled with water and gargled, cloves are a good antibacterial mouthwash, which can help to combat bad breath and relieve a sore throat. Cloves are said to restore the appetite, and hence recommended for people with digestive disorders. Cloves are effective at clearing up a number of skin disorders such as acne, sores or ulcers. It has antioxidant properties, owing to the compound eugenol in it. Eating cloves is said to be aphrodisiac.

10. Benefits of Cinnamon, dalchini, cinnamon powder : Cinnamon with its antioxidant power has the ability to reduce inflammation in the body and thus reduce the risk of various chronic diseases like heart disease, diabetes, cancer etc. Cinnamon since ages has been known to be beneficial for diabetics. Diabetes is a disease which occurs due to insulin resistance. Intake of cinnamon is said to reduce this resistance and instead improve insulin sensitivity in cells thereby helping to maintain normal blood sugar levels. cinnamon helps to reduce the blood cholesterol and triglyceride levels and thus prevents clot formation. See detailed benefits of cinnamon.

11. Benefits of Bayleaf (Tejpatta) : The properties of bayleaves make it useful for treating high blood sugar, migraine headaches, bacterial and fungal infections, and gastric ulcers.  Bay leaves and berries have been used for their astringent, carminative, diaphoretic, digestive, diuretic, emetic and stomachic properties.  Bayleaf contains eugenol, which has anti-inflammatory and antioxidant properties. Bay leaf is also antifungal and antibacterial. Traditionally, it has been used to treat rheumatism, amenorrhea, and colic pains.

12. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

13. Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits. 

14. Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive trac

15. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

What's the problem?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Moreover it is gluten free. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. But rice is a good source of protein and B vitamins. 

What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. However if rice is combined with high protein or high fibre foods, the glycemic load can be balanced. Thus its combo is a better choice as we have done in the recipe of panch dhan khichdi and toovar dal khichdi. See details of is white rice and parboiled rice good for you?

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Pudina Rice, Pudina Pulao?

No, this recipe is not healthy and good for diabetics, heart and weight loss. Rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

Can healthy individuals have Pudina Rice, Pudina Pulao?

No, this recipe is not healthy and good.

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipe, vitamin khichdi recipe, buckwheat moong dal and vegetable khichdi, bajra moong and green peas khichdi, barley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics.

Vitamin Khichdi

What is a healthy accompaniment to this Pulao?

We suggest you pair it with homemade curds using cows milk or low fat curds, lauki pudine ka raita, mixed veggie raita, low calorie spinach raita or a cucumber and pudina raita.  Homemade full fat curds.

Basic Homemade Curd, Dahi Or Yogurt Using Cow's Milk

One serving of Pudina Rice, Pudina Pulao is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

6. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

7. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

8. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 225 calories that come from one serving of of Pudina Rice, Pudina Pulao?

Walking (6 kmph) = 1 hour 8 mins
Running (11 kmph) = 23 mins
Cycling (30 kmph) = 30 mins
Swimming (2 kmph) = 39 mins

Note: These values are approximate and calorie burning differs in each individual.