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A fragrant rice dish from the coastal kitchens of Mangalore, featuring fluffy basmati rice cooked in a freshly ground coconut and spice masala, studded with perfectly hard-boiled eggs.
For 4 servings
Prepare Rice and Eggs
Create the Mangalorean Masala Paste
Sauté the Eggs
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A fragrant rice dish from the coastal kitchens of Mangalore, featuring fluffy basmati rice cooked in a freshly ground coconut and spice masala, studded with perfectly hard-boiled eggs.
This south_indian recipe takes 60 minutes to prepare and yields 4 servings. At 742.71 calories per serving with 23.35g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Pulao Base
Combine and Cook the Pulao
Rest and Serve
Replace the eggs with 250g of paneer cubes or 2 cups of mixed vegetables like carrots, peas, and beans. Sauté them in the same way as the eggs before adding to the rice.
Use 500g of bone-in chicken pieces. Marinate them with a little salt, turmeric, and ginger-garlic paste. Sauté the chicken after the onions are browned and cook until partially done before adding the masala paste and rice.
Use 250g of cleaned and deveined prawns. Sauté them for just 1-2 minutes until they turn pink and add them to the pulao during the last 5 minutes of cooking to prevent them from becoming tough.
Eggs are a complete protein source, providing all nine essential amino acids necessary for muscle repair, immune function, and overall body maintenance. Each serving of this pulao provides a significant protein boost.
The use of coconut and ghee provides medium-chain triglycerides (MCTs) and other healthy fats. These fats are a good source of energy, support brain health, and can help in the absorption of fat-soluble vitamins.
The masala is packed with spices like turmeric, ginger, garlic, and black pepper, which are known for their potent anti-inflammatory and antioxidant properties, helping to combat oxidative stress in the body.
One serving of Mangalorean Egg Pulao (approximately 490g) contains an estimated 550-650 calories. This can vary based on the amount of ghee used and the size of the eggs.
Yes, it can be part of a healthy diet. It's a balanced meal with carbohydrates from rice, high-quality protein from eggs, and healthy fats from coconut and ghee. The spices also offer various health benefits. To make it healthier, you can reduce the amount of ghee and ensure you pair it with a fresh salad.
To make it vegan, you would need to replace the eggs and ghee. Use firm tofu or chickpeas instead of eggs, and use coconut oil or another vegetable oil instead of ghee. The rest of the masala and procedure remains the same.
This pulao is flavorful on its own but pairs wonderfully with a cooling side dish like a simple cucumber and mint raita, a fresh kachumber salad (chopped onion, tomato, cucumber), or some plain yogurt.
While basmati rice is traditional and gives the best fluffy texture, you can use other long-grain rice like Sona Masoori. You may need to adjust the water-to-rice ratio and cooking time accordingly, as different rice varieties absorb water differently.