Heart-Healthy Traditional Mutton Pulao

Discover a flavorful twist on a classic with our Heart-Healthy Traditional Mutton Pulao, a perfect blend of rich taste and wholesome nutrition. This recipe swaps traditional white rice for fiber-rich brown basmati rice while using lean, fat-trimmed mutton to keep it light yet satisfying. Infused with aromatic whole spices like cinnamon, cardamom, and cloves, and enriched with a medley of fresh herbs like cilantro and mint, each bite is a burst of earthy, fragrant goodness. Simmered with low-fat yogurt and olive oil, this dish delivers a decadent, creamy texture without the guilt. Ideal for those seeking a nutritious, protein-packed meal, this pulao pairs wonderfully with a side of fresh salad or low-fat yogurt for a balanced and heart-smart dining experience. Ready in under two hours, it’s a showstopping dish that’s as nourishing as it is delicious.

Nutriscore Rating: 75/100

Prep Time:45 mins

Cook Time:90 mins

Total Time:135 mins

Servings: 4

Ingredients

• 500 grams Lean mutton (trimmed of fat, cut into medium pieces)
• 2 cups Brown basmati rice (soaked for 30 minutes)
• 2 large Onions (thinly sliced)
• 6 pieces Garlic cloves (minced)
• 1.5 tablespoons Ginger (grated)
• 0.5 cup Low-fat plain yogurt
• 2 medium Tomatoes (chopped)
• 2 tablespoons Olive oil (for sautéing)
• 1 piece Cinnamon stick
• 4 pieces Green cardamom pods
• 4 pieces Cloves
• 1 piece Bay leaf
• 0.5 teaspoons Black peppercorns
• 1 teaspoon Cumin seeds
• 1.5 teaspoons Salt
• 0.25 teaspoons Turmeric powder
• 1 teaspoon Coriander powder
• 0.5 teaspoons Garam masala
• 2 pieces Green chilies (slit, optional for spice)
• 2 tablespoons Fresh cilantro (chopped)
• 2 tablespoons Fresh mint leaves (chopped)
• 4 cups Water

Directions

Step 1

Rinse the lean mutton thoroughly under running water and set aside. Soak the brown basmati rice for at least 30 minutes.

Step 2

Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the sliced onions and sauté until they turn golden brown.

Step 3

Add minced garlic, grated ginger, and whole spices (cinnamon stick, cardamom, cloves, bay leaf, black peppercorns, and cumin seeds). Sauté for a minute until aromatic.

Step 4

Add the mutton pieces to the pot and stir well. Cook for about 10-12 minutes, allowing the mutton to sear slightly.

Step 5

Mix in the turmeric powder, coriander powder, and salt. Add chopped tomatoes and cook until the tomatoes soften and the oil starts to separate.

Step 6

Stir in the low-fat yogurt, ensuring it is well combined. Allow the mixture to simmer for 5-7 minutes.

Step 7

Add 4 cups of water to the pot. Cover and cook the mutton on low heat for about 45-55 minutes, or until it is tender. (Alternatively, use a pressure cooker and cook for 15-20 minutes after the first whistle.)

Step 8

Once the mutton is tender, adjust the salt if needed. Add the soaked, drained brown rice to the pot along with the green chilies (optional). Stir gently to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low. Cover the pot tightly with a lid and let the pulao simmer for 30-35 minutes, or until the rice is fully cooked and the water is absorbed.

Step 10

Once cooked, sprinkle garam masala, chopped cilantro, and mint leaves over the pulao. Gently fluff the rice with a fork to mix the flavors.

Step 11

Serve hot with a side of low-fat yogurt or a fresh green salad for a complete, heart-healthy meal.

Nutrition Facts

Serving size	(2635.0g)

Amount per serving	% Daily Value*
Calories	1740.6

Total Fat 53.3g	0%
Saturated Fat 12.3g	0%
Polyunsaturated Fat 0g
Cholesterol 356.9mg	0%
Sodium 4093.7mg	0%
Total Carbohydrate 163.6g	0%
Dietary Fiber 20.3g	0%
Total Sugars 30.0g
Protein 154.7g	0%

Vitamin D 62.3IU	0%
Calcium 626.3mg	0%
Iron 19.6mg	0%
Potassium 3574.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.4%

Protein: 35.3%

Carbs: 37.3%