Spinach and Millet Pulao Recipe: A Nutritious and Flavorful Indian Delight
If you’re looking for a wholesome, flavorful, and high-protein vegetarian dish, this Spinach and Millet Pulao is the perfect choice! Packed with the goodness of spinach and the health benefits of foxtail millet (or broken wheat), this dish is a satisfying meal that’s both easy to make and incredibly delicious. The comforting aroma of spices combined with the earthy flavor of millet creates a truly special dish that will be enjoyed by all.
This recipe is particularly suitable for those on a high-protein vegetarian diet, and it’s also perfect for a hearty dinner. Whether you’re a fan of millet or simply looking to try something new, this pulao will not disappoint.
Ingredients for Spinach and Millet Pulao
| Ingredient | Quantity |
|---|---|
| Foxtail Millet (or broken wheat) | 1 cup |
| Fresh Ginger | 1 inch piece |
| Tomatoes | 2, finely chopped |
| Green Chillies | 2, slit |
| Bay Leaves (Tej Patta) | 2 |
| Cardamom Pods/Seeds | 2 |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Cumin Powder (Jeera) | 1 teaspoon |
| Spinach Leaves (Palak) | 250 grams, chopped |
| Salt | To taste |
| Sunflower Oil | 1 tablespoon |
| Ghee (optional) | 2 tablespoons |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Servings
- Servings: 4
Cuisine
- Cuisine: Indian
- Course: Dinner
- Diet: High Protein Vegetarian
Instructions
Follow these simple steps to make this mouthwatering Spinach and Millet Pulao. Whether you’re using a pressure cooker or a heavy-bottomed saucepan, this recipe is straightforward and foolproof!
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Preparation:
Begin by preparing all your ingredients. Chop the tomatoes, ginger, and spinach leaves. Keep the other spices and oil within easy reach for cooking. -
Cooking in a Pressure Cooker:
- Heat 1 tablespoon of sunflower oil in a pressure cooker over medium heat.
- Add the finely chopped ginger, slit green chillies, bay leaves, and cardamom pods. Sauté these spices for a few seconds until they become fragrant.
- Stir in the turmeric powder, cumin powder, and chopped tomatoes. Cook for a couple of minutes until the tomatoes soften.
- Add the millet (or broken wheat), and sprinkle salt to taste. Stir the mixture well to combine all the ingredients.
- Pour in 2 cups of water (if the millet is older, you may need to add slightly more water). Mix the ingredients together, and cover the pressure cooker with its lid.
- Place the weight on the pressure cooker and cook for about 2 whistles.
- After the second whistle, reduce the heat to low and let it simmer for another 3 minutes. Turn off the heat after 3 minutes and allow the pressure to release naturally.
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Cooking in a Heavy-Bottomed Pan:
- If you’re not using a pressure cooker, you can follow the same initial steps but use a heavy-bottomed saucepan with a tight-fitting lid.
- After adding water, cover the pan and cook the millet over medium heat until it’s cooked to your desired texture. You may need to check and adjust the water level as needed.
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Check for Doneness:
Once the pressure cooker is ready, or the millet has cooked in the saucepan, open the lid and stir the cooked millet. Taste the dish to check the seasoning and adjust salt and spices to your preference. -
If the Millet Isn’t Fully Cooked:
If the millet isn’t fully cooked after the initial cooking, sprinkle a little water, cover the cooker again, and let it cook on low heat. Avoid placing the weight on the cooker at this stage. Just allow it to steam until the millet is tender. -
Cooking the Spinach:
While the millet is cooking, heat 1 teaspoon of oil in a wok or large pan. Add the chopped spinach leaves and a pinch of salt. Sauté the spinach over medium heat until it’s cooked down and most of the moisture has evaporated. -
Combine the Spinach and Millet:
Once the spinach is cooked, stir it into the cooked millet in the pressure cooker or saucepan. Mix thoroughly to combine the spinach with the millet, creating a beautifully green and flavorful dish. -
Finishing Touch:
Finally, if desired, stir in 2 tablespoons of ghee. The ghee adds richness and an extra layer of flavor to the pulao. However, if you prefer a lighter version, you can skip the ghee, and the dish will still be delicious. -
Serve and Enjoy:
Serve this healthy and tasty Spinach and Millet Pulao hot, accompanied by a raita of your choice. It pairs perfectly with a cooling cucumber or mint raita, or a simple yogurt dip.
Tips for the Perfect Spinach and Millet Pulao:
- Millet Options: Foxtail millet works wonderfully in this recipe due to its texture and health benefits. If you can’t find foxtail millet, you can use broken wheat (dalia) as a substitute, which will still yield a satisfying dish.
- Spice Adjustments: The combination of turmeric, cumin, and cardamom gives the pulao a rich, aromatic flavor. Adjust the quantity of spices based on your taste preferences.
- Optional Ghee: Adding ghee at the end gives this dish a beautiful richness. If you’re vegan or prefer not to use ghee, feel free to skip it or replace it with a little more oil.
Nutritional Information (Approximate per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 230 kcal |
| Protein | 7 grams |
| Carbohydrates | 42 grams |
| Fiber | 5 grams |
| Fat | 6 grams |
| Saturated Fat | 2 grams |
| Sodium | 300 mg |
| Potassium | 500 mg |
Why You’ll Love This Recipe
This Spinach and Millet Pulao is a perfect blend of flavors, textures, and nutrients. It’s an excellent choice for anyone looking to add more plant-based meals to their diet without compromising on taste or satisfaction. The high fiber content from spinach and millet, combined with the richness of the spices, makes it a complete meal on its own.
Whether you’re preparing it for a family dinner, meal prepping for the week, or serving it to guests, this pulao will always be a hit. It’s quick, easy, and packed with the goodness of whole grains and greens, making it an ideal dish for a healthy and filling meal.
Serve with a simple raita or some fresh salad, and you’ve got a delightful dinner that everyone will love!
