Green Peas and Paneer Pulao
Lunch • India
How to Make Green Peas and Paneer Pulao (Traditional & Healthy Version)
Green Peas and Paneer Pulao is a cherished North Indian rice delicacy, often prepared in homes across Punjab, Delhi, and Uttar Pradesh. This aromatic one-pot meal combines basmati chawal (rice) with tender matar (green peas) and soft paneer cubes, all cooked with spices like jeera (cumin), elaichi (cardamom), and bay leaf, making it a flavorful and wholesome lunch option. The vibrant blend of vegetables and fresh paneer not only appeals to the eyes but also satisfies the palate with its mild yet aromatic taste profile. A staple on festive thalis during Holi and gatherings, this pulao is loved for its simplicity, ease of preparation, and nutritional value. Paneer adds a creamy texture and a protein punch, while green peas lend a sweet, earthy note. Served with a side of raita or plain curd, Green Peas and Paneer Pulao is perfect for those seeking a balanced, hearty, and traditional Indian meal. Its lightness makes it ideal for lunch, and it’s often enjoyed during family get-togethers, poojas, or as a quick weekday meal.
Ingredients(for 1 medium bowl (approx. 1.5 cups))
- 1 cup Basmati rice (chawal)
- 100 grams Paneer (homemade or store-bought)
- 1/2 cup Green peas (matar, fresh or frozen)
- 1 tablespoon Ghee (clarified butter)
- 1 teaspoon Cumin seeds (jeera)
- 1 Bay leaf (tej patta)
- 2 Green cardamom (elaichi)
- 1 inch Cinnamon stick (dalchini)
- 1 small Onion (finely sliced, pyaz)
- 1 Green chili (slit, hari mirch) - optional
- 1 teaspoon Ginger-garlic paste (adrak-lahsun paste)
- to taste Salt (namak)
- 2 cups Water
- 2 tablespoons Fresh coriander (hara dhania, chopped for garnish) - optional
Instructions
- 1
Rinse basmati rice thoroughly in water until it runs clear. Soak for 10 minutes and drain.
10 minutes
Soaking helps rice cook evenly and remain fluffy.
- 2
Heat ghee in a heavy-bottomed pan or handi. Add cumin seeds, bay leaf, cardamom, and cinnamon. Let them splutter until aromatic.
2 minutes
Ensure spices do not burn for the best aroma.
- 3
Add sliced onion and sauté until golden brown. Add ginger-garlic paste and green chili, sauté for another minute.
4 minutes
Caramelized onion adds sweetness and depth.
- 4
Add green peas and sauté for 2 minutes. Stir in paneer cubes gently to avoid breaking.
2 minutes
Use fresh paneer for soft texture; lightly toss to coat with spices.
Why This Dish is Healthy
This healthy pulao recipe uses wholesome, natural ingredients, making it ideal for weight management and heart health. Paneer adds protein for satiety, while peas boost fiber for improved digestion. The recipe avoids heavy creams and excess oil, providing a nourishing meal that aligns with modern Indian dietary needs. Perfect for those tracking calories but not willing to compromise on authentic taste.
Green Peas and Paneer Pulao offers a balanced combination of complex carbohydrates from basmati rice, high-quality protein from paneer, and dietary fiber from green peas. Paneer is rich in calcium and phosphorus, supporting bone health, while peas provide vitamins A, C, and K, as well as antioxidants that boost immunity. The use of minimal ghee and fresh spices keeps the dish low in saturated fat and free from artificial additives.
Pro Tips
- 💡Tip 1: Use aged basmati rice for maximum aroma and long, fluffy grains.
- 💡Tip 2: Shallow fry paneer cubes in a teaspoon of ghee for a golden crust before adding to the pulao.
- 💡Tip 3: Add a squeeze of lemon juice at the end for a fresh zing and to enhance flavors.
Storage & Serving
Store leftover pulao in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in the microwave, sprinkling a few drops of water to retain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
