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Solam Pulav
  • Serving Size 1 Medium Cup (200 g)
  • Calories220.8 kcal
  • Carbs36.3 g (145.3 kcal)
  • Protein4.1 g (16.6 kcal)
  • Fats6.5 g (58.9 kcal)

Solam Pulav recipe

Solam 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
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
Cinnamon
2 Grams
Bay leaves
1 Grams
Instructions
1
Wash the rice
Wash and soak rice in water for 20 minutes.Drain the rice and keep aside.
2
Sautee
Heat a pan on medium heat. Once hot, add the oil and then add the bay leaf, cumin seeds, green cardamom, black cardamom, and cloves. Add ginger-garlic paste. Saute until the spices are fragrant, around 30 seconds. 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 cook for two minutes
3
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.
4
Mix the rice
Remove the lid and mix the rice well.
5
Serve
Transfer the cooked rice to a serve plate and serve hot with yoghurt or raita.
Nutrition Label

Solam Pulav

  • Serving Size1 Medium Cup (200 g)
  • Calories220.8 kcal
  • Carbs36.3 g
  • Fiber2.5 g
  • Sugar2.1 g
  • Protein4.1 g
  • Fat6.5 g
  • Saturated fat1.3 g
  • Mono unsaturated fat2.5 g
  • Poly unsaturated fat2.3 g
  • Cholesterol0.0 mg
  • Sodium393.8 mg

Glycemic Index

57 Medium
Low
Medium
High

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

NutrientSolam PulavChola Methi PulaoCorn fenugreek riceCorn methi pulao
Calories220.8 kcal213.3 kcal213.3 kcal213.3 kcal
Carbs36.3 g34.8 g34.8 g34.8 g
Protein4.1 g4.3 g4.3 g4.3 g
Fat6.5 g6.3 g6.3 g6.3 g
Fiber2.5 g2.8 g2.8 g2.8 g
Sugar2.1 g2 g2 g2 g
Sodium393.8 mg379.7 mg379.7 mg379.7 mg
Cholesterol0 mg0 mg0 mg0 mg

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