METHOD
Prep time: 10 Minutes
Cook time: 30 Minutes
Total time: 40 Minutes
Yield: 4 Servings
Ingredients
- 3 Large Potatoes
- 1/4 Cup Water
- 3 Tablespoons Ground Pilau Masala Spice
- Pinch Salt
- 3 Tablespoons Whole Pilau Masala Spice
- 2 Cups Rice
- 4 Cups Water
- Add onions to pan with oil. Fry until the onions have softened and become golden brown
- Add the chopped potatoes, fry 5 minutes so soften a bit then add 1/4 cup water. Cover and allow potatoes to cook until all the water has reduced. Add the ground and whole pilau spices. Fry 3 minutes
- Add the rinsed rice, allow to dry fry 2 minutes. Add water and salt
- Cover and cook until all the water has evaporated and the rice is cooked through
- Fluff with a fork then serve
Aloo Pulao – FAQs
1. What is Aloo Pulao?
Aloo Pulao is a flavorful rice dish made with potatoes (aloo), aromatic spices, and basmati or long-grain rice. It's a popular Indian and South Asian comfort food, often served with raita, chutney, or pickles.
2. Is Aloo Pulao healthy?
It can be, especially when cooked with minimal oil and served with vegetables or yogurt. Potatoes are a good source of energy, fiber, and vitamin C, while rice provides carbs for fuel.
3. Can I make Aloo Pulao vegan?
Yes! Just cook it with plant-based oil (like sunflower, olive, or mustard oil) and avoid dairy-based garnishes like ghee or yogurt.
4. Can it be made with brown rice or quinoa?
Absolutely. Brown rice or quinoa can be used for a higher fiber, lower glycemic version, though the texture and flavor will vary.
5. Is it spicy?
Traditionally, yes—green chilies, black pepper, or garam masala add heat. But it can be made mild or spice-free based on preference.
6. Can I add other vegetables or proteins?
Yes. You can enhance it with peas, carrots, paneer, tofu, or chickpeas for a more balanced, nutrient-dense meal.
Nutrition Card – per 1 cup (200–250 g) serving
| Nutrient | Amount | % Daily Value (DV) | Notes |
|---|---|---|---|
| Calories | 220–300 kcal | — | Depends on oil and potato quantity |
| Carbohydrates | 40–45 g | ~15% | From rice and potatoes |
| Sugars | 1–2 g | — | Natural sugars only |
| Fiber | 2–4 g | 10–16% | More with brown rice or added veggies |
| Protein | 4–6 g | 8–12% | Can increase with legumes or tofu |
| Fat | 6–10 g | 8–15% | Use less oil for a lighter version |
| Vitamin C | 10–15 mg | 15–20% | From potatoes and any fresh herbs |
| Iron | 1–2 mg | 10–15% | Spices and rice contribute |
| Potassium | 300–400 mg | 10–12% | Mainly from potatoes |
| Sodium | Varies | — | Depends on salt used |
📌 Nutrition Notes:
- Aloo Pulao is rich in carbohydrates, making it a good energy meal, especially for active individuals.
- Use less oil or ghee and add extra vegetables to increase nutrient density.
- Whole spices add micronutrients and antioxidants.
Dietary Information
| Diet Type | Is Aloo Pulao Suitable? | Explanation / Notes |
|---|---|---|
| Vegan | ✅ Yes (if made with oil) | Avoid butter/ghee and dairy-based raita |
| Vegetarian | ✅ Yes | Classic vegetarian dish |
| Gluten-Free | ✅ Yes | Naturally gluten-free (verify spices) |
| Paleo | ❌ No | Contains rice and potatoes |
| Keto/Low-Carb | ❌ No | High in carbs from rice and potatoes |
| Diabetic Friendly | ⚠️ Limited portion | High glycemic ingredients; better with brown rice |
| Nut-Free | ✅ Yes | No nuts unless added |
| Lactose-Free | ✅ Yes | If cooked without dairy |
📌 Dietary Notes:
- Swap white rice for brown rice or millets for improved fiber and slower glucose release.
- Add protein (tofu, boiled eggs, legumes) for a more balanced meal.
- Use minimal oil to reduce total fat and calories.
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