Pressure Cooker Spinach Palak Pulao
http://www.vegrecipesofindia.com/palak-pulao-recipe-spinach-pulao/
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 286 | |
Fats | 8g | 11% |
Saturated fats | 2g | 8% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 321mg | 14% |
Carbs | 49g | 18% |
Net carbs | 44g | |
Fiber | 5g | 16% |
Sugar | 3g | |
Protein | 5g | |
Calcium | 99mg | 10% |
Iron | 4mg | 51% |
Potassium | 356mg | 8% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 3μg | |
Beta carotene | 1358μg | |
Caffeine | 0mg | |
Choline | 13mg | 2% |
Copper | 0.2mg | 20% |
Fluoride | 0.5μg | |
Folate (B9) | 164μg | 41% |
Lycopene | 0.3μg | |
Magnesium | 52mg | 12% |
Manganese | 3mg | 116% |
Niacin | 2mg | 15% |
Pantothenic acid | 1mg | 11% |
Phosphorus | 98mg | 14% |
Retinol | 0μg | |
Riboflavin (B2) | 0.1mg | 8% |
Selenium | 8μg | 15% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 27% |
Vitamin A IU | 2303IU | |
Vitamin A | 115μg | 13% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 0.2mg | 17% |
Vitamin C | 41mg | 46% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 2mg | 12% |
Vitamin K | 118μg | 98% |
Zinc | 1mg | 9% |
Sugars | ||
Sugar | 3g | |
Sucrose | 0.5g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 2g | 8% |
Monounsaturated fats | 5g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.3g | |
Arginine | 0.4g | |
Aspartic acid | 0.5g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.2g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.2g | |
Leucine | 0.3g | |
Lysine | 0.2g | |
Methionine | 0.1g | |
Phenylalanine | 0.2g | |
Proline | 0.2g | |
Serine | 0.2g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.3g |