Classical Ayurvedic Profile & Preparation
Vegetable pulao is a traditional Ayurvedic preparation valued for its sweet taste and neutral potency.
Traditional Preparation (Samskara)
Basmati rice sautéed in ghee with whole spices and seasonal vegetables, then steamed. A balanced one-pot meal; ghee-based and gently spiced versions suit all doshas.
Classical Provenance: pan-Indian tradition.
Synergistic Combinations (Samyoga)
- with raita (midday) or plain kadhi
- whole garam masala in the ghee
- seasonal vegetables — gourds keep it lightest
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: none specific — portion and oil quantity decide its heaviness
Verified USDA Nutrition Facts for Vegetable pulao
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1 cup (200g):
| Nutrient | Per 100g | Per Serving (1 cup) |
|---|---|---|
| Energy (Calories) | 131 kcal | 261 kcal |
| Protein | 2.4 g | 4.7 g |
| Total Carbohydrates | 22.3 g | 44.5 g |
| Dietary Fiber | 1.2 g | 2.5 g |
| Total Sugars | 1.2 g | 2.4 g |
| Total Fat | 3.4 g | 6.9 g |
| Calcium | 15.1 mg | 30.2 mg |
| Iron | 1.25 mg | 2.49 mg |
| Magnesium | 11.2 mg | 22.3 mg |
| Phosphorus | 42.4 mg | 84.9 mg |
| Potassium | 92 mg | 184 mg |
| Sodium | 321 mg | 642 mg |
| Zinc | 0.41 mg | 0.82 mg |
| Copper | 0.08 mg | 0.15 mg |
| Manganese | 0.38 mg | 0.77 mg |
| Selenium | 3.8 µg | 7.7 µg |
| Vitamin C | 4.3 mg | 8.6 mg |
| Vitamin A (RAE) | 111.0 µg | 222.0 µg |
| Vitamin E | 0.29 mg | 0.58 mg |
| Vitamin K | 3.9 µg | 7.7 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.06 mg |
| Niacin (Vitamin B3) | 1.29 mg | 2.58 mg |
| Vitamin B6 | 0.08 mg | 0.15 mg |
| Folate (DFE) | 102.0 µg | 203.9 µg |
| Choline | 5.7 mg | 11.4 mg |
