High Protein Traditional Mutton Pulao

Indulge in the hearty flavors of this High Protein Traditional Mutton Pulao, a timeless one-pot dish that flawlessly combines tender, juicy mutton with fragrant basmati rice and a symphony of aromatic spices. Perfect for family gatherings or festive occasions, this recipe elevates the classic pulao by highlighting its rich protein content, thanks to the addition of succulent bone-in mutton pieces and creamy yogurt. Slow-cooked to perfection, the mutton imparts its bold, savory essence to every grain of rice, while caramelized onions, fresh mint, and coriander ensure each bite bursts with layered flavors. Cooked on traditional "dum" for the ideal fluffy texture, this pulao is elegantly finished with crispy fried onions and tangy lemon wedges for the ultimate gourmet experience. Pair it with refreshing raita or a crisp salad to complete this indulgent high-protein meal that’s both comforting and nutritious.

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 500 grams Mutton (bone-in pieces)
• 300 grams Basmati rice
• 100 grams Yogurt (plain, full-fat)
• 2 large Onions (thinly sliced)
• 2 teaspoons Garlic paste
• 2 teaspoons Ginger paste
• 3 medium Green chilies (slit)
• 1 inch Cinnamon stick
• 4 pieces Cloves
• 3 pods Green cardamom
• 1 pod Black cardamom
• 2 pieces Bay leaves
• 1 teaspoon Cumin seeds
• 2 teaspoons Coriander powder
• 1.5 teaspoons Salt
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 5 pieces Black peppercorns
• 4 tablespoons Ghee (clarified butter)
• 800 ml Water
• 2 tablespoons Fresh coriander (chopped)
• 2 tablespoons Fresh mint leaves (chopped)
• 4 pieces Lemon wedges

Directions

Step 1

Wash the mutton pieces thoroughly under running water and set aside to drain.

Step 2

Rinse the basmati rice thoroughly in cold water until the water runs clear, then soak it in water for 30 minutes. Drain and keep aside.

Step 3

Heat the ghee in a heavy-bottomed pot over medium heat. Add the cinnamon stick, cloves, green cardamom, black cardamom, bay leaves, cumin seeds, and black peppercorns. Sauté for 1–2 minutes until aromatic.

Step 4

Add the sliced onions to the pot and fry until golden brown. Remove half the fried onions and set aside for garnishing.

Step 5

Add the ginger paste, garlic paste, and slit green chilies to the pot. Sauté for a minute until the raw aroma dissipates.

Step 6

Add the mutton pieces and cook on medium heat until they are browned on all sides, about 8–10 minutes.

Step 7

Mix in the yogurt, coriander powder, turmeric powder, red chili powder, and salt. Cook for 5 minutes until the spices are well incorporated.

Step 8

Pour in the water, cover the pot, and allow the mutton to cook on medium heat for 30–40 minutes, or until tender. Stir occasionally.

Step 9

Once the mutton is tender, add the drained basmati rice to the pot. Gently mix to coat the rice with the spices and mutton.

Step 10

Add the chopped coriander and mint leaves. Adjust the salt if necessary.

Step 11

Cover the pot with a tight-fitting lid, reduce the heat to low, and let the rice cook on dum for 20 minutes or until the water is completely absorbed and the rice is tender.

Step 12

Turn off the heat and let the pulao rest for 10 minutes before fluffing it with a fork.

Step 13

Serve hot, garnished with the reserved fried onions and lemon wedges. Enjoy with raita or a fresh salad.

Nutrition Facts

Serving size	(2207.2g)

Amount per serving	% Daily Value*
Calories	2697.9

Total Fat 180.0g	0%
Saturated Fat 88.3g	0%
Polyunsaturated Fat 0g
Cholesterol 643.1mg	0%
Sodium 4642.7mg	0%
Total Carbohydrate 144.8g	0%
Dietary Fiber 18.7g	0%
Total Sugars 21.0g
Protein 123.4g	0%

Vitamin D 40IU	0%
Calcium 545.0mg	0%
Iron 23.3mg	0%
Potassium 2983.9mg	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: 60.2%

Protein: 18.3%

Carbs: 21.5%