International Cuisine

Healthy Palak Pulao Recipe – Spinach Rice with Indian Spices

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Palak Pulao Recipe – Spinach Rice Pulao

Palak Pulao, a vibrant and nutritious Indian dish, combines the goodness of fresh spinach with the aromatic flavors of spices, creating a wholesome and delicious one-pot meal. This simple vegetarian recipe is perfect for a light lunch or dinner, and it pairs wonderfully with cooling Boondi Raita, Kachumber Salad, and crispy Papad.

Recipe Overview

  • Cuisine: Indian
  • Course: Lunch
  • Diet: Vegetarian
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Serves: 4-5

Ingredients

Ingredient Quantity
Rice 2 cups
Spinach (washed and chopped) 200 grams
Cumin seeds 1 teaspoon
Ginger (grated) 1 teaspoon
Tomato puree 1 tablespoon
Turmeric powder 1/2 teaspoon
Sambar powder 1 teaspoon
Garam masala powder 1 teaspoon
Ghee or sesame oil 2 tablespoons
Salt To taste

Nutritional Information

(Approximate values per serving)

Nutrient Amount
Calories 250-280 kcal
Carbohydrates 40-45 g
Protein 6-7 g
Fat 9-10 g
Fiber 3-4 g
Sodium 250-300 mg

Note: Nutritional values may vary based on portion size and ingredient variations.

Instructions

  1. Prepare the Flavor Base
    Heat 2 tablespoons of ghee or sesame oil in a large pan over medium heat. Once hot, add 1 teaspoon of cumin seeds and grated ginger. Sauté for 10-15 seconds until fragrant.

  2. Cook the Tomatoes and Spices
    Add 1 tablespoon of tomato puree to the pan and cook until it softens, about 2-3 minutes. Stir in 1/2 teaspoon of turmeric powder and continue to cook for another minute until the mixture is well combined and aromatic.

  3. Cook the Spinach
    Next, add 200 grams of chopped spinach to the pan along with a pinch of salt. Cover the pan and allow the spinach to wilt and soften, which will take about 5-7 minutes. Once the spinach is tender, increase the heat to allow the excess water to evaporate. Stir occasionally to ensure it cooks evenly.

  4. Combine with Rice and Spices
    Add 2 cups of cooked rice to the pan. Sprinkle in 1 teaspoon of sambar powder and mix everything thoroughly. Check the seasoning and adjust salt if necessary.

  5. Final Cooking
    Reduce the heat, cover the pan, and let the rice and spinach mixture simmer for 2 minutes. This allows the flavors to meld together.

  6. Serve and Enjoy
    After 2 minutes, remove the cover, give the Palak Pulao a final gentle mix, and turn off the heat. Serve hot with Boondi Raita, Kachumber Salad, and Papad for a satisfying meal.

Serving Suggestions

  • Boondi Raita: A yogurt-based side dish with crispy boondi (fried chickpea flour droplets) to balance the spices of the Palak Pulao.
  • Kachumber Salad: A refreshing Indian salad made with diced vegetables like cucumber, tomatoes, and onions, seasoned with lemon juice, salt, and spices.
  • Papad: Crispy lentil crackers, often served as a side, adding crunch to the meal.

Tips and Variations

  • You can customize the spices by adjusting the amount of sambar powder or garam masala based on your preference.
  • For a richer flavor, you can substitute ghee with butter.
  • If you like a little heat, you can add a chopped green chili or red chili powder.

This delightful Palak Pulao is a quick and easy meal that combines the earthy flavor of spinach with aromatic Indian spices, making it a perfect addition to your lunch or dinner menu.

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