Flavourful and playful pea pulao. Try saying that with a mouthful. Or don’t. Just focus on the sweet, soft onions and delicate flavours instead. It’s a light dish, but you won’t feel hungry after. The fibre takes care of that. The dish itself has been around for thousands of years – it’s even mentioned in the histories of Alexander the Great. So it must be…great!
It’s literally limitless in variety and could contain any number of a broad swathe of spices, along with whatever vegetables, dried fruits, meat or fish you fancy. Ours is vegetarian of course, and can certainly be made vegan with the removal of the honey (replace it with agave nectar, or slow cook the onions).
Right now, our favourite variety is this pea version. It’s a dish of contrasts – green peas against sweet onions, crunchy peanuts against soft raisins, lemon against honey.
Health Benefits – Flavourful Pea Pulao with Lemon
This ancient dish is rammed with fibre. Just one serving contains nearly half a day’s recommended intake – and most Americans never reach their target.
Fibre is great in so many ways – not only does it keep you feeling full (so you eat less other shit), but it also protects against some of our biggest enemies – heart disease and diabetes (Life-Saving Fibre).
It contains no cholesterol but is very high in vitamin B6 (normally found in meat and fish), which is important for an active and healthy mind (Brainy B6). Throw nearly two thirds of your vitamin C GDA into the mix as well and you’ve got a beast of healthy meal. No wonder it’s been eaten for centuries.
- 180g (about ¾ cup) Basmati rice
- 1 onion
- 2 tbsp olive oil
- 2 tsp honey (or use maple syrup to make it vegan)
- 1 tsp tumeric
- 1 tsp cumin
- 0.5 tsp salt
- 100g (about 1 cup) peas
- A good handful of peanuts
- 300ml vegetable broth
- 3 tbsp lemon juice (or use orange juice)
- A bit of lemon zest, if the fruit is organic (or orange zest)
- 1 clove garlic
- 0.5 tsp pepper
- 2 tbsp Vinegar
- 50g raisins
- Dice the onion
- Chuck 2 tbsps of olive oil in the pot then the diced onion. Let it simmer a little
- Add 2 tsps honey, 1tsp tumeric, 1tsp cumin and a pinch of salt. Stir
- Add a handful of peanuts, about ¾ cup of peas and another small handful of raisins. Let is simmer for a minute or two
- Add 300ml vegetable broth and the ¾ cup of rice. Stir a little.
- Then stick the lid on top and let it simmer for about 15 minutes until the rice is done
- Meanwhile get a bowl for the dressing
- Grate in the clove of garlic and a bit of lemon zest (make sure to wash the lemon well beforehand!)
- Add the 3 tbsps of lemon juice and 2 tbsps of vinegar
- Add salt and pepper to taste
- When the rice is done, you're done. Add the dressing.
Basmati rice isn't the healthiest choice as it's processed. It's arguably more flavourful than brown rice, but switch it if you wanna be really healthy. Keep in mind that brown rice needs about 25 minutes to cook (basmati 15) and requires more broth.
The dish has quite a bit of natural sugar (about 30g per serving). If you want less, we’d suggest leaving out the honey. You can slow cook the onions for a nice caramelised effect.
Make it vegan: Use maple syrup instead of honey