Pressure Cooker Spinach Palak Pulao

http://www.vegrecipesofindia.com/palak-pulao-recipe-spinach-pulao/

Pressure Cooker Spinach Palak Pulao
Fat 26%Carbs 67%
Percent Calories

1 serving of pressure cooker spinach palak pulao (http://www.vegrecipesofindia.com/palak-pulao-recipe-spinach-pulao/) contains 286 Calories. The macronutrient breakdown is 67% carbs, 26% fat, and 7% protein. This is a good source of fiber (16% of your Daily Value), potassium (8% of your Daily Value), and iron (51% of your Daily Value).

Makes
4 servings
Prep Time
30 minutes
Cook Time
15 minutes

Ingredients

Directions

  1. Rinse 1 cup basmati rice until the water runs clear of starch. then soak the rice grains in enough water for 30 minutes. later drain and keep aside.
  2. When the rice is soaking, rinse the spinach leaves very well and chop them. you will need 3 cups roughly chopped spinach. Now add the spinach leaves in a blender or grinder jar. Add 1 to 3 green chilies, ½ inch ginger and 3 to 4 garlic cloves (all chopped). Blend to a smooth purée. Keep covered and set aside.
  3. In a pressure cooker, heat 2 tbsp oil. add the following spices and sauté them until they splutter: 1 tej patta or indian bay leaf, 3 to 4 cloves, ½ inch cinnamon, 2 green cardamoms, 1 mace strand (nutmeg), and 1 tsp cumin seeds. Next add ⅓ cup thinly sliced onions. stir and sauté the onions until light golden or golden.
  4. Add the spinach purée. stir and sauté for 4 to 5 minutes on a low flame. Add the rice and mix rice very well. Add salt and water. 1 cup water gives an al dente rice. for a softer texture in the rice you can add 1.25 cups water. Stir very well and add lemon juice.
  5. Cover and pressure cook for 8 to 9 minutes or 2 to 3 whistles. When the pressure falls down in the cooker on its own, then remove the lid and gently fluff the rice.
  6. Serve palak pulao hot with a side salad or pickle or raita. Enjoy!

Nutrition Facts

For 1 serving of pressure cooker spinach palak pulao (201g)

NutrientValue%DV
Calories286
Fats8g 11%
Saturated fats2g 8%
Trans fats0g
Cholesterol0mg 0%
Sodium321mg 14%
Carbs49g 18%
Net carbs44g
Fiber5g 16%
Sugar3g
Protein5g
Calcium99mg 10%
Iron4mg 51%
Potassium356mg 8%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene3μg
Beta carotene1358μg
Caffeine0mg
Choline13mg 2%
Copper0.2mg 20%
Fluoride0.5μg
Folate (B9)164μg 41%
Lycopene0.3μg
Magnesium52mg 12%
Manganese3mg 116%
Niacin2mg 15%
Pantothenic acid1mg 11%
Phosphorus98mg 14%
Retinol0μg
Riboflavin (B2)0.1mg 8%
Selenium8μg 15%
Theobromine0mg
Thiamine0.3mg 27%
Vitamin A IU2303IU
Vitamin A115μg 13%
Vitamin B120μg 0%
Vitamin B60.2mg 17%
Vitamin C41mg 46%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 12%
Vitamin K118μg 98%
Zinc1mg 9%
Sugars
Sugar3g
Sucrose0.5g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats2g 8%
Monounsaturated fats5g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine0.4g
Aspartic acid0.5g
Cystine0.1g
Glutamic acid1g
Glycine0.2g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.3g
Lysine0.2g
Methionine0.1g
Phenylalanine0.2g
Proline0.2g
Serine0.2g
Threonine0.1g
Tryptophan0g
Tyrosine0.1g
Valine0.3g

Similar Foods