How many calories does one serving of  Vegetable Pulao have?

One serving of  Vegetable Pulao gives 201 calories. Out of which carbohydrates comprise 148 calories, proteins account for 16 calories and remaining calories come from fat which is 36 calories.  One serving of Vegetable Pulao provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

201 calories for 1 serving of Vegetable Pulao, Cholesterol 0 mg, Carbohydrates 37.2g, Protein 4g, Fat 4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Vegetable Pulao.

See vegetable pulao recipe | quick pressure cooker pulao recipe | restaurant style veg pulao | with 15 amazing images.

A rice delight that is loaded with veggies and flavoured subtly with a fine choice of spices, the Indian vegetable pulao is one dish that is famous all over the world. Within India too, it is so popular that there are umpteen versions of vegetable pulao, ranging from mild to spicy, and it is available in even tiny restaurants and roadside eateries! 

This vegetable pulao is a Quick Recipe and easy to make, but very tasty, with the added flavours of ginger, green chillies and garam masala. Prepare vegetable pulao as close to serving time as possible so that the flavours are fresh and strong.i

Notes on vegetable pulao recipe. 1. For the Vegetable pulao recipe, we will first rinse the rice under running water. Wash until the starch runs out and you get clear water. This helps in getting separate rice grain after cooking. 

Is 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 cauliflower, carrots, cabbage, french 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 khichdi. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have 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. 

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. 

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 |

What is a healthier option than using rice? 

We suggest the following healthy khichdi like 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. 

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