Spinach Peas Pulao – A healthy tweak to popular dish

Dr. Lakshmi K

PhD in Food Science & Nutrition

3 min read



Approx. Cost

INR 50



Cooking Time

45 Mins

Ingredients list

  • Rice: 25g
  • Peas: 70-100g
  • Spinach: 100g
  • Ginger garlic paste: 1 teaspoon
  • Cloves: 2
  • Cardamom: 2
  • Chilies: 1
  • Onion: One medium
  • Oil: 1 teaspoon
  • Salt as per taste


Step 1 :

In a pan, heat oil. Add cloves, cardamom, chilies, and fry for a minute. Add cut onions and fry until golden brown.

Step 2 :

Add ginger garlic paste and cook for a minute. Add spinach and peas and sauté it for a few minutes.

Step 3 :

Add the soaked rice with adequate amount of water. Add salt as required and cook it until its soft.

Health Benefits of Peas Pulav

Spinach: Spinach is a nutrient rich vegetable, packed with calcium, iron, vit A, vit C, vit K, folic acid, and magnesium. Iron is an essential component of hemoglobin that transfers oxygen in UR blood from lungs to tissues. Folic acid in spinach is helpful for pregnant women and people suffering from Anemia.

Peas: Peas is a particularly good source of vegan proteins. A ½ cup of peas provides about 4 grams of protein. Protein plays an important role in regulating the immune system. Peas also contain a fair amount of fiber. Studies report weight loss with the intake of high fiber. The antioxidant properties of the peas can decrease the incidence of cardiovascular diseases by defending the cells against free radicals.

Onions: Onions, belonging to Allium family, are Sulphur containing compounds which helps to improve the immunity. The antifungal nature of onions helps UR body fight against diseases. Research proves that the consumption of onions is beneficial for heart diseases, tumors such as esophageal, gastric, colorectal, lung and skin cancers.

Ghee: Ghee improves digestion. Although it is saturated in nature, it contains good saturated fatty acid called butyric acid which is a short chain fatty acid. Butyric acid helps to improve UR gut health. Ghee also contains fat soluble vitamins and omega 3 fatty acids.

Spices: Cardamom contains antioxidant compounds that prevent inflammation in UR body. Clove, the sweet-aromatic spice, has eugenol that has been shown to have anticancer properties. Cumin has hypolipidemic properties which helps U to control high level of fats in UR body.

White rice: White rice is low in fiber, easy to digest, making it a good option for people with digestive problems, nausea or heartburn. It is gluten-free but make sure U eat in less quantities since it is a high glycemic index food. Use this as a lunch option rather than at dinner. According to Ayurveda and traditional Chinese medicine, white rice is considered as the ‘yin’ or the cooling food that can help cool the excessive heat and, thus settle the digestive issues.

Wellness advice from qualified experts

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