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Indian Pulav

Aparna Sood is currently undertaking her masters in Project Management at Royal Holloway, University of London and has provided this recipe. Aparna has said:
I am very passionate about food since childhood. Over the years I focus more on the nutritional requirements of our body and sustainability of food markets and products we buy. I enjoy cooking and playing with ingredients. My kitchen for me is a creative space where my entire focus is “Okay, what new could be done?” I am sure if I was not a manager, I would be hosting a cookery show on television.


Classic Indian Pulav

by Aparna

This is an easy to make, delicious food option. It is packed with lots of proteins and fibre. You can use any type of rice with this recipe like paella rice or black rice, if you are not comfortable with white Basmati. The best part about Pullav is you do not need to be strict on the recipe – you can be flexible with what kind of vegetables you would like to add in it.

1 large serving (as in picture): 670 calories
Prep time 15 mins
Cooking time 15 mins
Cost: ≈£1.50 (adjusted for portion sizes and using Tesco prices as the count)


  • 2 tbsp olive oil
  • 1 tbsp cumin seeds
  • 1 medium size onion
  • 6 garlic cloves
  • ½ cinnamon stick
  • 4 whole cloves
  • 1 carrot
  • ¼ cup green beans
  • ¼ green peas
  • 1 tomato
  • ¼ cup green bell pepper
  • ¼ cup cauliflower
  • ½ cup Basmati rice (tesco)


Heat the oil in a large pressure cooker over a medium heat (if you do not have pressure cooker make in a large pan, and increase the time of cooking by 15 minutes).

Add cumin seeds, chopped onion, cloves, cinnamon stick, and cloves. Let it fry until it turns brownish. Then add all other chopped vegetables for around 5 minutes. Add a pinch of salt and black pepper at this stage.

Add 1 cup water to the cooker now. Then add the rice. Mix all the ingredients together and close the pressure cooker with the lid. After two whistles turn off the flame.  Serve it hot with a cup of tea and enjoy a blast of flavours in one plate!

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