No Indian meal is complete without the fragrant Basmati rice. And, in our house, no birthday or celebration was complete without my mom’s flavorful pea pulav – an aromatic dish made with long-grained Basmati rice and green peas, and flavored with cardamoms, cloves, and other spices. It was inviting enough to eat on its own, no sides needed. When I make it for a Sunday-special lunch, I will often mix in other vegetables and have a delicious meal on-hand in no time at all.

Interestingly, each of the spices have a health benefit – so why not take a couple of minutes and add flavor and nutritional benefits to plain ol’rice:

• Bay leaves are a rich source of vitamins A, and C, iron, potassium, calcium, and magnesium, promoting general health
• Cloves are rich in antioxidants and minerals and known to strengthen the immune system, reduce inflammation, and aid in digestion
• Thanks to it’s anti-inflammatory properties, peppercorn improves circulation, reduces joint pain and also helps combat high blood pressure and cardiovascular diseases
• Cardamom helps improve oral health and may have antimicrobial, antioxidant, and anti-inflammatory properties
• Turmeric is said to ease joint pain, stiffness, and inflammation

Servings: 4

Ingredients:

• 1 cup Basmati Rice
• 4 tbsp Ghee (or vegetable or olive oil)
• 1 Bay leaf
• 8 cloves
• 8 Peppercorns
• 1 inch Cinnamon stick
• 4 Cardamom – crushed
• 1 large Onion (chopped finely)
• 1/2 tsp turmeric powder
• 1/2 cup Green Peas
• 1/2 cup Carrots (diced) – optional
•  1 tsp Salt
•  2 cups Broth ( veg, chicken or beef) – For perfectly separated rice – use the same cup to measure the rice and the broth

Instructions:

1. Wash the rice very gently and drain all water. Rinse twice more so that the water is clear (this removes the starch from the rice). Drain water completely each time
2. Place a large pan on the stove on medium heat
3. Add the ghee to the pan
4. Once the ghee is hot, add the Bay leaf. (Note: If the bay leaf sizzles immediately, you know the oil is hot. If not, wait a few more seconds, until you start to see the leaf sizzle)
5. Add the rest of the whole spices to the ghee – cloves, pepper corn, cinnamon and cardamom
6. Fry for 30 seconds
7. Add the onions and fry for 2-3 minutes until the onions are translucent
8. Add the turmeric powder and stir for another minute
9. Add the rice to the pan, and fry for 1-2 minutes
10. Add the stock, salt, and stir once, very gently
11. Let the stock come to a boil then reduce the heat to low, and cover the pan with a tight fitting lid
12. Let the rice cook – will take about 10-12 minutes
13. After 10-12 minutes, check rice. If all the water is evaporated, turn off the flame. Keep the container covered – allowing it to sit covered for 5 minutes
14. Fluff the rice and vegetables with a fork and serve