Spinach Peas Pulao – A healthy tweak to popular dish

Elevate your meal with our Spinach Peas Pulao, a flavorful twist to a classic dish! Packed with nutrients from spinach, peas, and aromatic spices, it's a healthy and delicious option for any occasion. Try it today!

By Dr. Lakshmi K
31 Mar 2021

Health Benefits of Peas Pulav


Spinach is a nutrient rich vegetable, packed with calcium, iron, Vitamin A, C, K, folic acid, and magnesium. Iron is an essential component of hemoglobin that transfers oxygen in your blood from lungs to tissues. Folic acid in spinach is helpful for pregnant women and people suffering from Anemia.



Peas is a particularly good source of vegan proteins. A ½ cup of peas provides about 4 grams of protein. Protein plays an important role in regulating the immune system. Peas also contain a fair amount of fiber. Studies report weight loss with the intake of high fiber. The antioxidant properties of the peas can decrease the incidence of cardiovascular diseases by defending the cells against free radicals.



Onions, belonging to Allium family, are Sulphur containing compounds which helps to improve the immunity. The antifungal nature of onions helps your body fight against diseases. Research proves that the consumption of onions is beneficial for heart diseases, tumors such as esophageal, gastric, colorectal, lung and skin cancers.



Ghee improves digestion. Although it is saturated in nature, it contains good saturated fatty acid called butyric acid which is a short chain fatty acid. Butyric acid helps to improve your gut health. Ghee also contains fat soluble vitamins and omega 3 fatty acids.



Cardamom contains antioxidant compounds that prevent inflammation in your body. Clove, the sweet-aromatic spice, has eugenol that has been shown to have anticancer properties. Cumin has hypolipidemic properties which helps you to control high level of fats in your body.


White rice

White rice is low in fiber, easy to digest, making it a good option for people with digestive problems, nausea or heartburn. It is gluten-free but make sure you eat in less quantities since it is a high glycemic index food. Use this as a lunch option rather than at dinner. According to Ayurveda and traditional Chinese medicine, white rice is considered as the ‘yin’ or the cooling food that can help cool the excessive heat and, thus settle the digestive issues.


Spinach Peas Pulao - Full Recipe

  • 2
  • 280
    K calories
  • 35
  • 6/10

Easy Steps


In a pan, heat oil.


Add cloves, cardamom, chilies, and fry for a minute. Add cut onions and fry until golden brown.


Add ginger garlic paste and cook for a minute.


Add spinach and peas and sauté it for a few minutes.

Ingredients List
  • Rice: 25g
  • Peas: 70-100g
  • Spinach: 100g
  • Cloves: 2
  • Cardamom: 2
  • Chilies: 1
  • Onion: One medium
  • Oil: 1 teaspoon
  • Salt as per taste

Add the soaked rice with adequate amount of water.


Add salt as required and cook it until its soft.

Nutritive Value
  • Carbohydrates: 12g
  • Protein: 26g
  • Fat: 22g
  • Fibre: 6g

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