Peas, Bean and Zucchini Pulao

30 min cook time
10 min prep time
Lunch
Preperation Time:
10 mins
Cooking Time:
30 mins

nutrition facts

Serving Size1 ServingSaturated Fat2.6g13%
Per Serving%Daily Value*Cholesterol0mg0%
Calories532Sodium614mg26%
Calories from Fat155Potassium973mg28%
Total Fat17.2g26%Carbohydrates86.5g29%
Dietary Fiber8.8g35%Sugars4.9g
Protein11.8gVitamin A31% ·
Calcium12% ·Iron28%
Vitamin C81%

nutrition facts

Serving Size1 Serving
Per Serving%Daily Value*
Calories532
Calories from Fat155
Total Fat17.2g26%
Dietary Fiber8.8g35%
Protein11.8g
Calcium12% ·
Vitamin C81%
Saturated Fat2.6g13%
Cholesterol0mg0%
Sodium614mg26%
Potassium973mg28%
Carbohydrates86.5g29%
Sugars4.9g
Vitamin A31% ·
Iron28%

Procedure:

  1. Cook the rice along with green chilli, salt, whole spices, a tablespoon of olive oil and enough water. Once cooked, using a fork, fluff the rice up. Keep aside.
  2. Steam the green peas and broad beans along with a little salt until soft. Keep this aside.
  3. Heat a teaspoon of oil in a wok; add the zucchini and the whole garlic, sprinkle some salt and stir fry on high heat until the zucchini has lightly softened. Once the zucchini is cooked, turn off the heat.
  4. Into a large bowl, add layers of the rice, followed by broad beans, peas, zucchini and the mint and coriander leaves. Drizzle a teaspoon or more of olive oil and stir gently to combine. Check for salt and adjust to suit your taste.
  5. Serve the Peas, Bean and Zucchini Pulao along with a cool raita for a wholesome and healthy lunch

 

 

Zucchini is known to be an extremely healthy vegetable possessing innumerous health benefits:

Zucchini is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.

Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.

Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such ascarotenes, lutein and zea-xanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.

Courgette hold relatively moderate amounts of folates; provides 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately during early pregnancy it can help prevent neural tube defects in the fetus.

It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.

Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.

Fresh pods, indeed, are good source of anti-oxidant vitamin-C. Provide about 17.9 µg or 30% of daily-required levels per 100 g.

In addition, they contain moderate levels of B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.

The delicious medley of vegetables in this healthy peas, bean and zucchini pulao is wholesome and is a perfect weekday or weekend lunch. Your family is sure to love it.

This dish is: No cholesterol, Very high in manganese and High in vitamin C

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