Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
Prep Time :20 mins
Cook Time : 20 mins
Servings : 4 persons
Total time – 40 mins
INGREDIENTS
Fresh coriander leaves – 1/2 cup
Fresh mint leaves (pudina) – 1/2 cup
Mustard seeds – 1/2 teaspoon
Cumin seeds (jeera) – 1 teaspoon
Bay leaves (tejpatta) -3 to 4
Green capsicums – 2 (medium sized – chopped finely)
HOW TO MAKE OR PREPARE HEALTHY GREEN RICE OR PULAO RECIPE
Wash and soak basmati rice for half an hour. Drain the water and keep it aside
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		spinach
244.8g 		chillies
32.85g 		coriander
0.0g 		mint
0.0g 		oil
27.2g 		mustard
0.0g 		cumin
0.0g 		garlics
2.61g 		onion
99.0g 		peas
27.55g 		garam masala
0.9g 		rice
277.5g 		lemon juice
10.17g 		soak
0.0g 		wash
0.0g 		Total Per Serving Total for Recipe
Protein (g) 7.0 0.66 n/a n/a 0.0 n/a n/a 0.17 1.09 1.49 0.11 19.79 0.04 n/a n/a 30.34 30.34
Total Fat (g) 0.95 0.07 n/a n/a 27.2 n/a n/a 0.01 0.1 0.11 0.16 1.83 0.0 n/a n/a 30.43 30.43
Carbohydrates (g) 8.89 3.11 n/a n/a 0.0 n/a n/a 0.86 9.25 3.98 0.51 221.86 0.88 n/a n/a 249.33 249.33
Ash (g) 4.21 0.2 n/a n/a 0.0 n/a n/a 0.04 0.35 0.24 0.05 1.78 0.03 n/a n/a 6.89 6.89
Calories (kcal) 56.304 13.14 n/a n/a 240.448 n/a n/a 3.889 39.6 22.316 2.862 1012.875 2.543 n/a n/a 1393.976 1393.976
Starch (g) n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 0.0
Sucrose (g) 0.17 n/a n/a n/a n/a n/a n/a n/a 0.98 1.37 n/a 0.22 n/a n/a n/a 2.75 2.75
Glucose (dextrose) (g) 0.27 n/a n/a n/a n/a n/a n/a n/a 1.95 0.03 n/a 0.06 n/a n/a n/a 2.31 2.31
Fructose (g) 0.37 n/a n/a n/a n/a n/a n/a n/a 1.28 0.11 n/a 0.06 n/a n/a n/a 1.81 1.81
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0
Maltose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.05 n/a 0.0 n/a n/a n/a 0.05 0.05
Alcohol (g) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Water (g) 223.75 28.82 n/a n/a 0.0 n/a n/a 1.53 88.22 21.73 0.07 32.25 9.23 n/a n/a 405.59 405.59
Caffeine (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Theobromine (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) 1.03 1.68 n/a n/a 0.0 n/a n/a 0.03 4.2 1.56 0.09 0.33 0.24 n/a n/a 9.16 9.16
Galactose (g) 0.24 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.24 0.24
Dietary Fiber (g) 5.4 0.5 n/a n/a 0.0 n/a n/a 0.1 1.7 1.4 0.2 3.6 0.0 n/a n/a 12.9 12.9
Calcium (mg) 242.352 5.913 n/a n/a 0.0 n/a n/a 4.724 22.77 6.888 1.332 77.7 0.712 n/a n/a 362.391 362.391
Iron (mg) 6.63 0.39 n/a n/a 0.01 n/a n/a 0.04 0.21 0.4 0.07 11.96 0.0 n/a n/a 19.72 19.72
Magnesium (mg) 193.392 8.213 n/a n/a 0.0 n/a n/a 0.653 9.9 9.092 1.368 69.375 0.61 n/a n/a 292.602 292.602
Phosphorus (mg) 119.952 15.111 n/a n/a 0.0 n/a n/a 3.993 28.71 29.754 2.637 319.125 0.61 n/a n/a 519.893 519.893
Potassium (mg) 1365.984 111.69 n/a n/a 0.0 n/a n/a 10.466 144.54 67.222 18.126 319.125 12.611 n/a n/a 2049.764 2049.764
Sodium (mg) 193.392 2.3 n/a n/a 0.0 n/a n/a 0.444 3.96 1.378 0.27 13.875 0.102 n/a n/a 215.719 215.719
Zinc (mg) 1.3 0.1 n/a n/a 0.0 n/a n/a 0.03 0.17 0.34 0.02 3.02 0.01 n/a n/a 4.99 4.99
Copper (mg) 0.318 0.056 n/a n/a 0.0 n/a n/a 0.008 0.04 0.05 0.003 0.611 0.003 n/a n/a 1.088 1.088
Manganese (mg) 2.203 0.079 n/a n/a n/a n/a n/a 0.044 0.129 0.113 0.018 3.025 0.001 n/a n/a 5.611 5.611
Selenium (mcg) 2.4 0.2 n/a n/a 0.0 n/a n/a 0.4 0.5 0.5 0.1 41.9 0.0 n/a n/a 46.0 46.0
Vitamin A, IU (IU) 22954.896 387.302 n/a n/a 0.0 n/a n/a 0.235 1.98 210.758 374.49 0.0 2.034 n/a n/a 23931.694 23931.694
Retinol (mcg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Vitamin A, RAE (mcg_RAE) 1148.112 19.382 n/a n/a 0.0 n/a n/a 0.0 0.0 10.469 18.729 0.0 0.102 n/a n/a 1196.793 1196.793
Beta Carotene (mcg) 13772.448 220.424 n/a n/a 0.0 n/a n/a 0.131 0.99 123.7 196.56 0.0 0.305 n/a n/a 14314.557 14314.557
Vitamin E (mg) 4.97 0.23 n/a n/a 2.51 n/a n/a 0.0 0.02 0.04 0.27 0.31 0.02 n/a n/a 8.35 8.35
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 29860.704 238.163 n/a n/a 0.0 n/a n/a 0.418 3.96 682.414 118.413 0.0 0.915 n/a n/a 30904.986 30904.986
Tocopherol, beta (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Tocopherol, gamma (mg) 0.44 n/a n/a n/a n/a n/a n/a n/a 0.0 0.26 n/a n/a n/a n/a n/a 0.7 0.7
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0.01 n/a n/a n/a n/a n/a 0.01 0.01
Vitamin C (mg) 68.8 79.7 n/a n/a 0.0 n/a n/a 0.8 7.3 11.0 0.7 0.0 4.7 n/a n/a 173.0 173.0
Thiamin (mg) 0.196 0.03 n/a n/a 0.0 n/a n/a 0.005 0.05 0.074 0.003 1.61 0.003 n/a n/a 1.97 1.97
Riboflavin (mg) 0.465 0.03 n/a n/a 0.0 n/a n/a 0.003 0.03 0.036 0.008 0.139 0.001 n/a n/a 0.711 0.711
Niacin (mg) 1.763 0.312 n/a n/a 0.0 n/a n/a 0.018 0.119 0.576 0.078 11.627 0.01 n/a n/a 14.503 14.503
Pantothenic acid (mg) 0.171 0.02 n/a n/a 0.0 n/a n/a 0.016 0.119 0.028 n/a 2.803 0.01 n/a n/a 3.166 3.166
Vitamin B-6 (mg) 0.49 0.092 n/a n/a 0.0 n/a n/a 0.032 0.119 0.047 0.022 0.444 0.005 n/a n/a 1.251 1.251
Folate (mcg) 474.912 7.556 n/a n/a 0.0 n/a n/a 0.078 18.81 17.908 0.954 641.025 1.322 n/a n/a 1162.564 1162.564
Vitamin B-12 (mcg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Choline (mg) 44.1 3.6 n/a n/a n/a n/a n/a 0.6 6.0 7.8 0.5 16.1 0.5 n/a n/a 79.3 79.3
Folic acid (mcg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 618.825 0.0 n/a n/a 618.825 618.825
Tryptophan (g) 0.098 0.01 n/a n/a 0.0 n/a n/a 0.002 0.01 0.011 n/a 0.222 n/a n/a n/a 0.353 0.353
Threonine (g) 0.294 0.023 n/a n/a 0.0 n/a n/a 0.004 0.02 0.055 n/a 0.722 n/a n/a n/a 1.117 1.117
Isoleucine (g) 0.367 0.023 n/a n/a 0.0 n/a n/a 0.006 0.01 0.055 n/a 0.86 n/a n/a n/a 1.321 1.321
Leucine (g) 0.539 0.036 n/a n/a 0.0 n/a n/a 0.008 0.03 0.088 n/a 1.637 n/a n/a n/a 2.338 2.338
Lysine (g) 0.416 0.03 n/a n/a 0.0 n/a n/a 0.007 0.04 0.088 n/a 0.722 n/a n/a n/a 1.302 1.302
Methionine (g) 0.122 0.007 n/a n/a 0.0 n/a n/a 0.002 0.0 0.022 n/a 0.472 n/a n/a n/a 0.625 0.625
Cystine (g) 0.098 0.013 n/a n/a 0.0 n/a n/a 0.002 0.0 0.008 n/a 0.416 n/a n/a n/a 0.537 0.537
Phenylalanine (g) 0.318 0.02 n/a n/a 0.0 n/a n/a 0.005 0.03 0.055 n/a 1.055 n/a n/a n/a 1.482 1.482
Tyrosine (g) 0.269 0.013 n/a n/a 0.0 n/a n/a 0.002 0.01 0.03 n/a 0.666 n/a n/a n/a 0.991 0.991
Valine (g) 0.392 0.026 n/a n/a 0.0 n/a n/a 0.008 0.02 0.066 n/a 1.221 n/a n/a n/a 1.732 1.732
Arginine (g) 0.392 0.033 n/a n/a 0.0 n/a n/a 0.016 0.099 0.118 n/a 1.637 n/a n/a n/a 2.296 2.296
Histidine (g) 0.147 0.013 n/a n/a 0.0 n/a n/a 0.003 0.01 0.03 n/a 0.472 n/a n/a n/a 0.675 0.675
Alanine (g) 0.343 0.026 n/a n/a 0.0 n/a n/a 0.003 0.02 0.066 n/a 1.138 n/a n/a n/a 1.596 1.596
Aspartic acid (g) 0.588 0.095 n/a n/a 0.0 n/a n/a 0.013 0.089 0.138 n/a 1.859 n/a n/a n/a 2.782 2.782
Glutamic acid (g) 0.832 0.085 n/a n/a 0.0 n/a n/a 0.021 0.257 0.204 n/a 3.857 n/a n/a n/a 5.257 5.257
Glycine (g) 0.318 0.023 n/a n/a 0.0 n/a n/a 0.005 0.03 0.05 n/a 0.916 n/a n/a n/a 1.341 1.341
Proline (g) 0.269 0.03 n/a n/a 0.0 n/a n/a 0.003 0.01 0.047 n/a 0.944 n/a n/a n/a 1.302 1.302
Serine (g) 0.245 0.026 n/a n/a 0.0 n/a n/a 0.005 0.02 0.05 n/a 1.055 n/a n/a n/a 1.4 1.4
Cholesterol (mg) 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a 0.702 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.702 0.702
Saturated Fat (g) 0.147 0.007 n/a n/a 2.021 n/a n/a 0.002 0.04 0.019 0.029 0.5 0.0 n/a n/a 2.764 2.764
Phytosterols (mg) 22.032 n/a n/a n/a 68.0 n/a n/a n/a 14.85 n/a 0.747 n/a n/a n/a n/a 105.629 105.629
Monounsaturated Fat (g) 0.024 0.003 n/a n/a 6.183 n/a n/a 0.0 0.01 0.011 0.025 0.583 0.0 n/a n/a 6.839 6.839
Polyunsaturated (g) 0.416 0.036 n/a n/a 17.718 n/a n/a 0.007 0.02 0.052 0.075 0.5 0.0 n/a n/a 18.824 18.824