Prawn Pulao

Prawn Pulao is a fragrant and flavorful Indian rice dish featuring succulent prawns and aromatic spices, making it a delightful choice for a high-protein lunch. This dish combines the robust taste of prawns with the comforting texture of basmati rice, perfect for a satisfying meal.

Ingredients

• Basmati rice - 150 grams
• Prawns (cleaned and deveined) - 200 grams
• Onion (thinly sliced) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger-garlic paste - 1 tablespoon
• Green chili (slit) - 1
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1 teaspoon
• Bay leaf - 1
• Cloves - 2
• Cardamom - 2
• Cilantro (chopped) - 2 tablespoons
• Mint leaves (chopped) - 2 tablespoons
• Oil or ghee - 2 tablespoons
• Salt - to taste
• Water - 300 ml

Steps

1. Rinse the basmati rice under cold water until the water runs clear, then soak it in water for 20 minutes.
2. Heat oil or ghee in a large pot over medium heat. Add cumin seeds, bay leaf, cloves, and cardamom, and sauté for 1 minute until fragrant.
3. Add the sliced onions and sauté until they turn golden brown, about 5-7 minutes.
4. Stir in the ginger-garlic paste and green chili, and cook for another 1-2 minutes until the raw smell disappears.
5. Add the chopped tomatoes, coriander powder, turmeric powder, and salt. Cook until the tomatoes soften and the oil begins to separate, about 5 minutes.
6. Add the cleaned prawns and cook until they turn pink, about 3-4 minutes.
7. Drain the soaked rice and add it to the pot, mixing gently to combine with the prawn mixture.
8. Pour in 300 ml of water, add garam masala, and bring to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15 minutes or until the rice is cooked and the water is absorbed.
9. Remove from heat and let it sit covered for 5 minutes. Fluff the rice with a fork and mix in chopped cilantro and mint leaves before serving.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 60 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 210 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein due to the prawns, supporting muscle growth and repair.
• Rich in essential vitamins and minerals from the spices and herbs used, promoting overall health.

Tags