Low Sodium Traditional Mutton Pulao

Experience the irresistible aroma of this *Low Sodium Traditional Mutton Pulao*, a healthier twist on a classic South Asian comfort food. This heart-healthy recipe combines tender, slow-cooked mutton with aromatic basmati rice, all infused with fragrant whole spices like cardamom, cinnamon, and star anise. By substituting added salt with bold, natural flavors from ingredients like fresh ginger, garlic, and herbs, this pulao achieves a rich depth of taste without compromising on nutrition. The key lies in the gentle steaming (dum) technique, which locks in flavor and ensures perfectly fluffy rice. Serve this dish with a light side of yogurt or fresh salad to complete your wholesome meal. Perfect for family dinners or special occasions, this low-sodium mutton pulao is a guilt-free indulgence!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 500 grams Mutton, bone-in (shoulder or leg pieces)
• 300 grams Basmati rice
• 2 medium Onions, thinly sliced
• 4 cloves Garlic, minced
• 1 tablespoon Ginger, grated
• 3 tablespoons Plain yogurt (unsalted)
• 2 large Bay leaves
• 3 Green cardamom pods
• 5 Cloves
• 1 inch Cinnamon stick
• 10 Black peppercorns
• 1 Star anise
• 1 teaspoon Cumin seeds
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Fresh mint leaves, chopped
• 2 medium Green chilies, slit lengthwise
• 3 tablespoons Ghee (clarified butter)
• 750 ml Water
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the basmati rice thoroughly under cold water until the water runs clear. Soak the rice in water for 30 minutes, drain, and set aside.

Step 2

In a large heavy-bottomed pot, heat the ghee over medium heat.

Step 3

Add bay leaves, green cardamom, cloves, cinnamon stick, cumin seeds, and black peppercorns. Sauté for 1 minute until aromatic.

Step 4

Add the thinly sliced onions and sauté until golden brown, about 8-10 minutes.

Step 5

Add the minced garlic, grated ginger, and green chilies. Sauté for another 2-3 minutes.

Step 6

Add the mutton pieces and cook on medium-high heat for 7-10 minutes until the mutton changes color and is slightly browned.

Step 7

Stir in the yogurt, ensuring it coats the mutton evenly.

Step 8

Add water and the star anise, then bring to a boil. Reduce the heat to low, cover, and cook for 30-40 minutes until the mutton is tender. Skim off any foam or impurities that rise to the surface.

Step 9

Once the mutton is cooked, remove the star anise and bay leaves. Stir in the soaked rice gently to avoid breaking the grains.

Step 10

Increase the heat to medium and cook until most of the water is absorbed and the rice is visible on the surface.

Step 11

Reduce the heat to low, cover the pot tightly with a lid, and let the pulao steam (dum) for 15 minutes.

Step 12

Turn off the heat and let the pulao sit, covered, for another 5 minutes.

Step 13

Fluff the rice gently with a fork and garnish with fresh cilantro, mint leaves, and a drizzle of lemon juice before serving.

Nutrition Facts

Serving size	(1954.5g)

Amount per serving	% Daily Value*
Calories	2278.0

Total Fat 149.9g	0%
Saturated Fat 68.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 489.9mg	0%
Sodium 448.7mg	0%
Total Carbohydrate 135.6g	0%
Dietary Fiber 19.1g	0%
Total Sugars 12.4g
Protein 110.6g	0%

Vitamin D 0IU	0%
Calcium 532.6mg	0%
Iron 24.4mg	0%
Potassium 2576.1mg	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: 57.8%

Protein: 19.0%

Carbs: 23.2%