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Wash the rice
Wash and soak rice in water for 20 minutes. Drain the rice and keep it aside.
- Serving Size 1 Medium Cup (200 g)
- Calories213.6 kcal
- Carbs34.9 g (139.7 kcal)
- Protein4.2 g (17.0 kcal)
- Fats6.3 g (56.9 kcal)
Solaam Paalak Pulav recipe
Solaam Paalak Pulav is a tasty dish that can be incorporated in main meals.It is high in vitamin C which is a key nutrient for boosting immunity.
Cooking time: 20 minutes
Serves: 5 persons
Ingredients
Corn raw
50 Grams
Milled raw rice
200 Grams
Spinach
50 Grams
Chillies green - all varieties
10 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Cumin seeds
5 Grams
Rice bran oil
2 Table Spoon
Salt
5 Grams
Water
600 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
1 Grams
Instructions
1
2
Wash the vegetables
Wash the spinach leaves and chop them finely, wash corn as well.
3
Sautee the spices
Heat a pan on medium heat. Once hot, add the oil and then add the bay leaf, cumin seeds, green cardamom, cinnamon, cloves, and ginger-garlic paste. Saute until the spices are fragrant, around 30 seconds.
4
Saute the vegetables
Then add the sliced onion and green chili and cook for 3 to 4 minutes until the onions turn light golden brown in color. Add corn and chopped spinach leaves, cook for two minutes
5
Cook the rice
Add water, salt and let it all come to a boil. Once the water starts boiling, add the rinsed and drained rice to the pan. Stir. Cover the pan with a lid and let it cook for 10 minutes on medium heat. After 10 minutes check the rice, if it isn’t done cook for additional 5 minutes.
6
Mix the rice
Remove the lid and mix the rice well.
7
Serve
Transfer the cooked rice to a serving plate and serve hot with yogurt or raita.
Nutrition Label
Solaam Paalak Pulav
- Serving Size1 Medium Cup (200 g)
- Calories213.6 kcal
- Carbs34.9 g
- Fiber2.9 g
- Sugar2.0 g
- Protein4.2 g
- Fat6.3 g
- Saturated fat1.3 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat2.2 g
- Cholesterol0.0 mg
- Sodium377.7 mg
Glycemic Index
57 Medium
Moderate glycemic impact. Pairing with protein or fiber can help moderate blood sugar response.
How to flatten the spike
- Pair with a side salad for added fiber
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Solaam Paalak Pulav | Bhutta pulao | Bhuttaacha Pulav | Chaya Pulav |
|---|---|---|---|---|
| Calories | 213.6 kcal | 220.8 kcal | 220.8 kcal | 220.8 kcal |
| Carbs | 34.9 g | 36.3 g | 36.3 g | 36.3 g |
| Protein | 4.2 g | 4.1 g | 4.1 g | 4.1 g |
| Fat | 6.3 g | 6.5 g | 6.5 g | 6.5 g |
| Fiber | 2.9 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 2 g | 2.1 g | 2.1 g | 2.1 g |
| Sodium | 377.7 mg | 393.8 mg | 393.8 mg | 393.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
