Nutritional Facts of Spicy Vegetable Pulao, Calories in Spicy Vegetable Pulao

by Tarla Dalal
This calorie page has been viewed 791 times

How many calories does one serving of  Spicy Vegetable Pulao have?

One serving (210 grams) of  Spicy Vegetable Pulao gives 247 calories. Out of which carbohydrates comprise 164 calories, proteins account for 22 calories and remaining calories come from fat which is 62 calories.  One serving of Vegetable Pulao provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Spicy Vegetable Pulao recipes serves 4.

247 calories for 1 serving of Spicy Vegetable Pulao, Cholesterol 0 mg, Carbohydrates 40.9g, Protein 5.5g, Fat 6.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spicy Vegetable Pulao.

See spicy vegetable pulao recipe | masala pulao | veg pulao | with 25 amazing images.

spicy vegetable pulao is a simple, easy and quick pulao recipe to make. Learn how to make masala pulao.

spicy vegetable pulao is a rice preparation that combines basmati rice with an aesthetic blend of spices and other ingredients like veggies.

In this busy era, when people hardly have time to cook, masala pulao is a brilliant choice, because it can be eaten as a one-dish meal or served with simple accompaniments depending on the spice level of the recipe.

masala pulao can be made kid friendly by reducing the amount of Kashmiri red chillies used in the recipe.

Moreover, pulao is something that’s loved by everyone, young and old, so you can make just one dish to please the whole family! Who can resist the charm of evergreen delights like spicy vegetable pulao or veg pulao.

Tips for spicy vegetable pulao: 1. Use ghee to make spicy vegetable pulao as it gives a nice flavour. Don't cook in oil. 2. Spicy paste can be made for masala pulao before and frozen for upto 2 weeks. 3. Fried onions can be made in advance and stored in the deep freezer for 2 weeks. 4. You can make the cooked Basmati rice in advance. Rice lasts in the fridge for 2 days.

Is Spicy Vegetable Pulao healthy?

Good for growing kids and those who need high carbs like athletes. Not very healthy for others as it is carbohydrate rich.

Let's understand the Ingredients.

What's good.

Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation. It is good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

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

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 khichdiSee details of is white rice and parboiled rice good for you?

Deep fried foods : Onions in this recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. NOTE. 5 gm per big puri (45 calories of unhealthy fat)  or samosa of oil is consumed on deep frying.  2.5 g per small one.

Can diabetics, heart patients and overweight individuals have Spicy Vegetable Pulao  ?

No, this recipe is not  good for diabetics, heart and weight loss. 

High in carbs.  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.

For diabetics, weight loss and heart  to have this pulao you need to drastically cut the amount of rice used and double the mixed vegetables. 

The onions are deep fried in the recipe so just use them raw. 

Can healthy individuals have Vegetable Pulao  ?

Yes, but control portion size and increase the amount of veggies in the recipe and add some protein like paneer to it. The onions are deep fried in the recipe so just use them raw. 

What is a healthy accompaniment to this pulao?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

What is a healthier option than using rice? 

We suggest the following healthy khichdi like vitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

 

Value per serving% Daily Values
Energy247 cal12%
Protein5.5 g10%
Carbohydrates40.9 g14%
Fiber5 g20%
Fat6.8 g10%
Cholesterol0 mg0%
VITAMINS
Vitamin A232.6 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C9.8 mg25%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)13.3 mcg7%
MINERALS
Calcium26.5 mg4%
Iron1 mg5%
Magnesium54.9 mg16%
Phosphorus159.8 mg27%
Sodium12.7 mg1%
Potassium107.4 mg2%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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