How many calories does one serving of  Matar Pulao have?

One serving of  Matar Pulao gives 268 calories. Out of which carbohydrates comprise 158 calories, proteins account for 20 calories and remaining calories come from fat which is 90 calories.  One serving of Matar Pulao provides about 13.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

268 calories for 1 serving of Matar Pulao, Green Pea Pulao, Cholesterol 0 mg, Carbohydrates 39.5g, Protein 5g, Fat 10g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Matar Pulao, Green Pea Pulao.

See matar pulao recipe | green pea pulao | matar pulao in pressure cooker | with 20 amazing images.

Quick and easy but enchanting, the matar pulao is a timeless classic of North Indian cuisine. 

The rich taste of ghee and the mind-blowing aroma of whole spices makes this dish of matar pulao a really mouth-watering one, so good that you can just have it plain without any accompaniments. 

This green pea pulao is super quick and easy to make as we have made it in a pressure cooker and hence called matar pulao in pressure cooker. This is a one-pot meal dish, it is a go to matar pulao recipe for long lazy and tiring days! Have green pea pulao along with dal, kadhi or any raita, trust me its tummy filling. Also, you can add fried potato or paneer pieces to make it even tastier!! 

You can also carry green pea pulao along to work or use it as a tiffin treart for your kids! Make green pea pulao satiating for your kids by grating cheese over it! 

Notes on matar pulao recipe. 1. Choose a good quality, aged rice to get perfectly cooked rice. 2. Wash long-grained rice (basmati) under running water or in a bowl 2-3 times until the water runs clear and transfer to a deep bowl. Washing helps to remove the extra starch from the rice. 3. Soak the rice in enough water in a deep bowl for 30 minutes. Soaking is very important as it reduced the cooking time of rice. The rice grain will absorb moisture and you’ll be less likely to have broken grain while cooking. 4. Mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. After 2 whistles, you can decide if it requires more or less time as the number of whistles depends on the flame and the litre of the pressure cooker. 

However, matar pulao's suave taste makes it a good accompaniment for any subzi or raita. Don’t miss out on making this matar pulao when green peas are in season! 

Is Matar Pulao healthy?

Good for growing kids and those who need high carbs like athletes. Not very healthy for others as it is carbohydrate rich.

Let's understand the Ingredients.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin A, Vitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee. 

What's the problem ?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Moreover it is gluten free. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. But rice is a good source of protein and B vitamins. 

What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. However if rice is combined with high protein or high fibre foods, the glycemic load can be balanced. Thus its combo is a better choice as we have done in the recipe of panch dhan khichdi and toovar dal khichdi. See details of is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have Matar Pulao  ?

No, this recipe is not  good for diabetics, heart and weight loss. 

High in carbs.  Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. However if rice is combined with high protein or high fibre foods, the glycemic load can be balanced.

For diabetics, weight loss and heart  to have this pulao you need to drastically cut the amount of rice used and add lots of mixed vegetables. 

Cut the amount of ghee used.

Can healthy individuals have Matar Pulao  ?

Yes, but control portion size and increase the amount of veggies in the recipe and add some protein like paneer to it. 

What is a healthy accompaniment to this pulao?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita. 

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

What is a healthier option than using rice? 

We suggest the following healthy khichdi like vitamin khichdi recipe, buckwheat moong dal and vegetable khichdi, bajra moong and green peas khichdi, barley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |