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A fragrant one-pot rice dish from Punjab, featuring spicy sun-dried lentil dumplings (wadis) cooked with long-grain basmati rice and aromatic spices. A hearty and flavorful meal.
For 4 servings
Prepare Rice and Wadis: Rinse the basmati rice under cold water until it runs clear. Soak in fresh water for 30 minutes, then drain completely. Meanwhile, break the Amritsari wadis into small, bite-sized pieces using a mortar and pestle or by placing them in a bag and crushing with a rolling pin.
Fry the Wadis: Heat ghee in a heavy-bottomed pot or pressure cooker over medium heat. Add the broken wadi pieces and fry for 2-3 minutes, stirring constantly, until they turn golden brown and aromatic. Be careful not to burn them. Remove the fried wadis with a slotted spoon and set aside.
Temper Spices: In the same pot with the remaining ghee, add the cumin seeds, bay leaf, cinnamon stick, green cardamoms, and cloves. Allow them to sizzle for about 30 seconds until fragrant.
Cook the Masala: Add the sliced onions and sauté for 6-8 minutes until they are soft and golden brown. Add the ginger-garlic paste and slit green chillies, and cook for another minute until the raw smell disappears. Stir in the chopped tomatoes, turmeric powder, red chilli powder, and salt. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and oil begins to separate from the masala.
Combine Ingredients: Add the fried wadis and the drained, soaked rice to the pot. Gently stir for 1-2 minutes to coat the rice and wadis with the masala, being careful not to break the rice grains.
Cook the Pulao: Pour in 3 cups of water and sprinkle the garam masala over the top. Stir gently once and bring the mixture to a rolling boil. Once boiling, reduce the heat to the lowest setting, cover the pot with a tight-fitting lid, and let it simmer for 15-18 minutes, or until all the water is absorbed and the rice is fully cooked.
A fragrant one-pot rice dish from Punjab, featuring spicy sun-dried lentil dumplings (wadis) cooked with long-grain basmati rice and aromatic spices. A hearty and flavorful meal.
This punjabi recipe takes 45 minutes to prepare and yields 4 servings. At 434.78 calories per serving with 10.26g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Rest and Serve: Turn off the heat and let the pulao rest, covered and undisturbed, for 10 minutes. This step is crucial for fluffy rice. Open the lid, gently fluff the rice with a fork, garnish with chopped coriander leaves, and serve hot with a side of raita or plain yogurt.
Make it a vegetable wadi pulao by adding 1 cup of mixed vegetables like peas, carrots, and potatoes along with the onions.
Replace ghee with a neutral vegetable oil or coconut oil to make the dish completely vegan.
For a healthier alternative, use brown basmati rice. Increase the soaking time to 1 hour and the water quantity to 3.5 cups, and adjust the cooking time accordingly.
The lentil-based wadis are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Basmati rice is a good source of complex carbohydrates, which are digested slowly, providing a steady release of energy and keeping you full for longer.
The blend of aromatic spices like cumin, cloves, and ginger not only adds flavor but also possesses carminative properties that can aid digestion and prevent bloating.
Lentils in the wadis contribute significant dietary fiber, which supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness.
Amritsari wadis are sun-dried dumplings made from ground lentils (usually urad dal) and a blend of spices. They are a specialty of Amritsar, Punjab. You can find them at most Indian grocery stores or online.
Yes, it can be a healthy meal. The wadis provide plant-based protein and fiber from lentils. Basmati rice offers complex carbohydrates for energy. Using ghee in moderation provides healthy fats. The various spices also have digestive and anti-inflammatory benefits.
One serving of Amritsari Wadi Pulao (approximately 340g) contains around 450-500 calories. This can vary based on the amount of ghee used and the specific brand of wadis.
While the wadis are the star ingredient, you can make a similar pulao by substituting them with soya chunks (nuggets) or paneer cubes. Fry them until golden brown before adding to the masala.
Absolutely. Simply replace the ghee with an equal amount of a neutral vegetable oil, such as sunflower or canola oil, to make the dish fully plant-based.
Store leftover pulao in an airtight container in the refrigerator for up to 2-3 days. To reheat, sprinkle a little water over the rice and microwave for 1-2 minutes or gently heat in a pan on the stovetop until warmed through.
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