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Kinnari Chitalia, RD, LDN, CLC, a nutritionist at the Dorchester North WIC Program, shares another favorite—and healthy—traditional recipe!


Green pulao is a delicious rice recipe with aromatic blends of onion, cilantro, mint leaves and other traditional Indian spices.  This dish goes especially well with meat dishes, tomato soup, spinach raita and plain yogurt.  Although it’s typically made with basmati rice, a healthier twist is to mix it with brown rice to increase the fiber and vitamin content.  Green pulao is an excellent source of vitamin A, C, folic acid, calcium and iron.

Makes 6 servings, cooking/preparation time – 25-30 minutes


2 cups raw spinach

1 cup fresh mint leaves

1 cup fresh cilantro

2 green chilies

8-10 raw cloves of garlic, minced

4 cups water

1/2 cup raw carrots or cauliflower, cut into cubes

1/2 cup raw potatoes, peeled and diced

For the sauté

¼ cup olive oil

½ cup finely chopped onions

2 teaspoons whole cumin seeds

½ teaspoon whole black pepper

8 cardamom seeds

2 cinnamon sticks

2 cups brown rice, uncooked


2 medium tomatoes, sliced


  1. Wash all the vegetables and herbs.
  1. In a blender, combine the spinach, mint leaves, cilantro, green chilies, and minced garlic with the water until well mixed. Set aside.
  1. Heat oil in a large saucepan over low heat.
  1. Add onions, cumin seeds, whole black pepper, cardamom, and cinnamon and fry until the onions are light brown.
  1. Add rice and ground spinach/mint/cilantro/chili/garlic mixture prepared in step 1.
  1. Cook on low heat until the rice and vegetables are soft and the water is completely absorbed.
  1. Serve hot and garnish with tomato slices.
  1. Enjoy!

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