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)

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

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