Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 300 g | Sweet · Cooling |
 Green peas | 180 g | Sweet, Astringent · Cooling |
 Indian bay leaf | 1 g | Pungent, Sweet · Heating |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white basmati rice until the water runs nearly clear; soak for 15 minutes and drain.
- Warm the ghee; bloom the cumin and gently cook the green peas and indian bay leaf and green cardamom for one minute.
- Add the drained grain, measured water, and rock salt; bring to a boil.
- Cover and cook on low heat until the liquid is absorbed and the grains are tender.
- Rest off the heat for eight minutes, then lift the grains gently with a fork before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian seasoned-rice tradition)
Peas Pulao is a lightly seasoned grain dish served freshly cooked. Vata: add ghee and pair with a moist dal. Pitta: keep sour and pungent garnish modest. Kapha: reduce ghee and favor a vegetable-rich portion.
USDA Nutrition Facts for Peas Pulao
| Nutrient | Per 100g | Per Serving (1 serving (316g)) |
|---|---|---|
| Energy (Calories) | 111 kcal | 350 kcal |
| Protein | 2.5 g | 8.0 g |
| Total Carbohydrates | 21.2 g | 67.2 g |
| Dietary Fiber | 1.2 g | 3.8 g |
| Total Sugars | 0.8 g | 2.7 g |
| Total Fat | 1.5 g | 4.9 g |
| Calcium | 15.3 mg | 48.4 mg |
| Iron | 1.43 mg | 4.54 mg |
| Magnesium | 12.4 mg | 39.1 mg |
| Phosphorus | 44.1 mg | 139.4 mg |
| Potassium | 68 mg | 214 mg |
| Sodium | 127 mg | 403 mg |
| Zinc | 0.46 mg | 1.46 mg |
| Copper | 0.09 mg | 0.27 mg |
| Manganese | 0.35 mg | 1.12 mg |
| Selenium | 3.9 µg | 12.2 µg |
| Vitamin C | 5.8 mg | 18.2 mg |
| Vitamin A (RAE) | 16.4 µg | 52.0 µg |
| Vitamin E | 0.23 mg | 0.71 mg |
| Vitamin K | 3.7 µg | 11.6 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.56 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.10 mg |
| Niacin (Vitamin B3) | 1.30 mg | 4.13 mg |
| Vitamin B6 | 0.07 mg | 0.21 mg |
| Folate (DFE) | 101.2 µg | 320.0 µg |
| Choline | 5.8 mg | 18.2 mg |
