Thanjavur Special Peas Pulav

Thanjavur Special Peas Pulav

Ingredients:

  

  Basmati rice - 2 cups (Soak in water for 20 minutes.After 20 minutes in water,take basmati rice and fry it in ghee or oil for 2 seconds )

  Fresh Peas - 1 cup

  Medium sized onions - 3 Chopped

  Green chilis - 4+2

  Ginger,Garlic, Cashewnut - 2 tablespoons (Blend ginger,garlic,cashew and 4 green chilis and keep the paste ready)

  Cinnamon -  2 inches

  Cloves - 3

  Cardamon - 2

  Bay leaf - 2

  Oil or ghee - 2 tablespoons

  Curd - 3 tablespoon

  Salt - As required

Coarsely powder cinnamon,cloves,cardamon and keep the mixture aside.

Procedure:

   Add remaining oil or ghee in the pressure pan which is placed on the stove

   Add coarsely powdered spices and bay leaf .Stir the content for few seconds.

   Add onions,blended paste, 2 green chilis and stir for few minutes

   Once onions are cooked,add peas,curd to it.The mixture has to be stired for few minutes

   Add rice,31/2 cups of water  to the pressure pan.

   Add salt to taste

   Close the pressure pan and wait for 2 whistles.

Palatable Pulav is ready  to serve!

Cabbage yogurt pachadi:

   Ingredients:

     Cabbage - 2cup (chopped)

     Chili powder - 1/2 spoon

     Turmeric powder - 1/4 spoon

     Salt - As required

     Oil - 1 Spoon

     Yogurt - 1 cup

Procedure:

   Add oil to the pan which is placed on the stove

   Once oil is heated,add cabbage,chili,turmeric powder and stir it

   Once the above mixture is cooked,add curd to it.

   Garnish it with coriander leaves.

Nutritional value of Peas:

Green Peas 1.00 cup raw 137.75 grams 115.71 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin K	35.68 mcg	44.6	6.9	very good
manganese	0.72 mg	36.0	5.6	very good
vitamin C	19.56 mg	32.6	5.1	very good
fiber	7.58 g	30.3	4.7	very good
vitamin B1	0.36 mg	24.0	3.7	very good
vitamin A	1103.38 IU	22.1	3.4	very good
folate	86.78 mcg	21.7	3.4	very good
phosphorus	161.17 mg	16.1	2.5	good
tryptophan	0.05 g	15.6	2.4	good
vitamin B6	0.30 mg	15.0	2.3	good
protein	7.38 g	14.8	2.3	good
vitamin B3	2.78 mg	13.9	2.2	good
magnesium	53.72 mg	13.4	2.1	good
vitamin B2	0.21 mg	12.4	1.9	good
copper	0.24 mg	12.0	1.9	good
iron	2.12 mg	11.8	1.8	good
zinc	1.64 mg	10.9	1.7	good
potassium	373.30 mg	10.7	1.7	good
choline	40.91 mg	9.6	1.5	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75% OR Density>=7.6 AND DV>=10%
very good	DV>=50% OR Density>=3.4 AND DV>=5%
good	DV>=25% OR Density>=1.5 AND DV>=2.5%

  

Nutritional value of cabbage:

Cabbage 1.00 cup raw 70.00 grams 17.50 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin K	53.20 mcg	66.5	68.4	excellent
vitamin C	25.62 mg	42.7	43.9	excellent
folate	30.10 mcg	7.5	7.7	very good
fiber	1.75 g	7.0	7.2	very good
manganese	0.11 mg	5.5	5.7	very good
molybdenum	3.50 mcg	4.7	4.8	good
vitamin B6	0.09 mg	4.5	4.6	good
potassium	119.00 mg	3.4	3.5	good
tryptophan	0.01 g	3.1	3.2	good
calcium	28.00 mg	2.8	2.9	good
vitamin B1	0.04 mg	2.7	2.7	good

World's Healthiest Foods Rating	Rule
excellent	DV>=75% OR Density>=7.6 AND DV>=10%
very good	DV>=50% OR Density>=3.4 AND DV>=5%
good	DV>=25% OR Density>=1.5 AND DV>=2.5%