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Flavourful Pea Pulao with Lemon (25 Min, Vegan)

Pea Pulao serving| hurrythefoodup.com

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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.

Flavourful Pea Pulao with Lemon
4.72 from 25 votes
Flavourful Pea Pulao with Lemon. A zesty yet sweet, light but filling rice dish handed down through generations.
Cuisine:Indian, Vegetarian
Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time:5 minutes
Cook Time:20 minutes
Total Time:25 minutes
Servings:2
Calories:514kcal

Ingredients

Instructions

  • Dice the onion.
    1 onion
  • Chuck the olive oil to the pot then the diced onion. Let it simmer a little.
    1 tsp olive oil
  • Add the honey, tumeric, cumin and salt. Stir. Dice the tofu.
    1 tsp honey, 1 tsp turmeric, 1 tsp cumin, ground, Salt and pepper to taste
  • Add the peanuts, tofu and raisins. Let is simmer for a minute or two.
    2 cup peas, 1 oz peanuts, 1 oz raisins, 7 oz tofu
  • Add vegetable broth and the rice. Stir a little. If the liquid runs out before the rice is cooked add a little more. I've found you generally don't need to, but it can depend on the rice.
    1 ¼ cup vegetable broth, ⅓ cup basmati rice
  • Then stick the lid on top and let it simmer for about 15 minutes until the rice is done. Add the peas about 3 minutes before the end, they don't need long.
  • Meanwhile get a bowl for the dressing.
  • Grate in the garlic and lemon zest (make sure to wash the lemon well beforehand!).
    1 clove garlic, 1 tsp lemon zest
  • Add the lemon juice and vinegar.
    3 tbsp lemon juice, 2 tbsp vinegar
  • Add salt and pepper to taste.
  • When the rice is done, you're done. Add the dressing.
  • Enjoy!
    A zesty, tasty Pea Pulao that’s really quick and easy to make | Hurry The Food Up

NOTES

Tips:
  • Add any veggies you want to pep up the recipe. Broccoli fits well.
  • 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.
  • One reader said it took even longer with his brown rice, so definitely keep an eye on the broth levels and top-up when needed.
  • The dish has quite a bit of natural sugar (about 16g 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-ahead? Yes, prep the night before. It can be reheated.
  • Make it vegan: Use maple syrup instead of honey.

Nutrition

Nutrition Facts
Flavourful Pea Pulao with Lemon
Serving Size
 
444 g
Amount per Serving
Calories
514
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
6
g
Monounsaturated Fat
 
6
g
Sodium
 
612
mg
27
%
Potassium
 
817
mg
23
%
Carbohydrates
 
74
g
25
%
Fiber
 
14
g
58
%
Sugar
 
16
g
18
%
Protein
 
24
g
48
%
Vitamin A
 
1438
IU
29
%
Vitamin C
 
74
mg
90
%
Calcium
 
220
mg
22
%
Iron
 
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments
4.72 from 25 votes (18 ratings without comment)

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Recipe Rating




29 comments
  1. Made this for dinner tonight for the first time and my 5 year old and 1 year old even loved it! Easy to make and so tasty!!

  2. 5 stars
    This dish with its lemony, tangy intensity just made my day!

    1. Yay! I love this one too, Evi. And whenever I’m reminded about it I get a sudden urge to make it. I wonder if I have all the ingredients to hand now that you mention it 😀

      1. Really tasty, but i used brown basmati rice and was kind of surprised just how much more cooking it took, I think I simmered for close to an hour, albeit part of the time was with insufficient broth. It’d be nice to mention just how much more broth and time it takes. Nominally the brand of brown basmati I buy takes around 30-35 minutes to fully absorb and soften.

        1. Hi Ben, glad you enjoyed it! Wow yes, that’s quite a while. Thanks for the feedback, that will be helpful for other readers as well. I will add that into our notes. Cheers!

  3. Very new to all this. Going to try eating more veggies less meat for a while ,in my late 60’s..saw you online so signed up for reg emails.

    1. Sounds great, Kathy! Glad to have you with us 🙂

  4. 5 stars
    The whole family liked this delightful dish

    1. That’s awesome to hear, Leanne! Definitely a good one 🙂

  5. 3 stars
    I prepared this rice today. It was good however it was to sweet ( I didn’t add maple syrup and reduced raisins).Definitely my winners are Chickpeas curry and Fake Lo Mein.

    1. Oh no! The pea pulao is one of my personal faves – but I guess everybody likes it different! I normally put extra raisins in too :D. Thanks for writing Alice, I’m sure others will find the reduction ideas useful!

  6. 5 stars
    I prepared this rice today. I followed the recipe to the point and it turned out great. It is excellent! Loved the flavour!

    1. Hi Spela!
      Thanks for giving this pulao a shot, definitely worth a try 😀
      That reminds me I should make this more often again as well!

  7. 5 stars
    Yummy! This sounds fantastic.

    1. Thanks Trinity 😀