Nutritional Facts of Green Pulao Microwave Recipe | Coriander Rice Microwave | Coriander Basmati Pulao | Calories in Green Pulao Microwave Recipe | Coriander Rice Microwave | Coriander Basmati Pulao |

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192 Calories in Green Pulao

Is Green Pulao healthy

Is Green Pulao good for diabetes, heart health, or weight loss

✔ How to Make Green Pulao Healthier (Point Form)

192 Calories in Green Pulao

Green Pulao Microwave Recipe | Coriander Rice Microwave | Coriander Basmati Pulao |

Green Pulao, also known as Coriander Rice or Coriander Basmati Pulao, gets its vibrant colour and aroma from a freshly prepared green paste. This paste is made by grinding 1½ cups of coriander, 5 green chillies, ginger, and garlic, using about 3 tbsp of water. The result is a fragrant base that infuses the pulao with a refreshing herbal flavour and a beautiful green hue. Coriander acts as the hero ingredient, uplifting the entire dish with its bright, earthy notes.

Is Green Pulao healthy

From a nutrition perspective, Green Pulao can be moderately healthy, thanks to coriander, peas, cauliflower, and baby potatoes, which contribute fibre, antioxidants, and vitamins. However, the presence of ghee and white basmati riceslightly reduces its health score for some individuals. Using less ghee or substituting half the rice with brown rice or millets can improve its nutritional profile.

Green Pulao is already rich in coriander, ginger, and garlic, which provide antioxidants and digestive benefits. By adjusting the cooking method and a few ingredients, you can further enhance its nutritional profile without losing flavour. Using less ghee, increasing the proportion of vegetables, or switching to a healthier grain variety can make the dish lighter yet equally aromatic and satisfying.

In addition, balancing the pulao with probiotic sides like fresh curd or a low-fat raita helps improve gut health. You can also reduce the heat by cutting down the green chillies while still keeping the vibrant green paste that defines the dish. With a few mindful tweaks, this comforting pulao becomes an even more wholesome everyday meal.

Is Green Pulao good for diabetes, heart health, or weight loss

It can be enjoyed in moderation, but diabetics should be cautious due to the high glycaemic index of basmati rice and potatoes. For heart health, reducing ghee and using more vegetables helps lower saturated fat intake. For weight loss, a smaller portion paired with curd or salad works well, especially if the rice quantity is reduced and vegetables are increased. Overall, it’s a flavourful dish that can fit into a balanced diet with a few mindful adjustments.

✔ How to Make Green Pulao Healthier (Point Form)

Use 1–2 tbsp ghee instead of 4 tbsp OR replace half with cold-pressed oil.
Swap white basmati with brown basmati, hand-pounded rice, or millets (like foxtail or little millet).
Increase vegetables: add spinach, beans, bell peppers, or extra cauliflower for more fibre.
Reduce green chillies if needed but keep the paste flavour intact.
Steam or partially cook baby potatoes beforehand to reduce microwave time and retain nutrients.
Add a handful of soaked nuts (almonds or cashews) for healthy fats — optional.
Use low-fat curd or homemade probiotic raita for serving.
Add lemon juice at the end for vitamin C and improved iron absorption from coriander.
Lower sodium by using less salt and enhancing flavour with more coriander, ginger, or whole spices.
For a lighter version, avoid microwaving in too much ghee; opt for a steam-cooked or pressure-cooked method if preferred.

	Value serving	% Daily Values
Energy	192 kcal	10%
Protein	5.0 g	8%
Carbohydrates	13.2 g	5%
Fiber	5.87 g	20%
Fat	13.27 g	22%
Cholesterol	0.0 mg	0%
VITAMINS
Vitamin A	633.7 mcg	63%
Vitamin B1 (Thiamine)	0.0 mg	3%
Vitamin B2 (Riboflavin)	0.0 mg	2%
Vitamin B3 (Niacin)	0.6 mg	4%
Vitamin C	37.7 mg	47%
Vitamin E	-1.4 mg	-18%
Folic Acid (Vitamin B9)	6.2 mcg	2%
MINERALS
Calcium	49.5 mg	5%
Iron	1.4 mg	8%
Magnesium	0.0 mg	0%
Phosphorus	0.0 mg	0%
Sodium	28.5 mg	1%
Potassium	147.6 mg	4%
Zinc	0.3 mg	2%