Fiery Quinoa and Spinach Pilaf (Pulao)
This Indian-inspired quinoa pulao combines fluffy quinoa with spinach, tomatoes, onion, garlic, ginger, and a warm blend of cumin, coriander, turmeric, chile, and pav bhaji masala. Fresh cilantro and lemon wedges brighten the spiced, protein-rich vegetarian dish, making it a satisfying side for an everyday meal or a flavorful addition to a larger spread.
- Prep15 mins
- Cook20 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Fiery Quinoa and Spinach Pilaf (Pulao), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 17 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 65
- Heart Health
- 46
- Metabolic
- 60
- Digestive
- 44
- Inflammatory
- 45
- Performance
- 64
- General Wellness
- 1
Heat olive oil in a large wok over medium heat. Add cumin seeds and let them sizzle for 30 seconds. Add garlic, ground cumin, coriander, chile powder, ginger, chile pepper, pav bhaji masala, and turmeric; sauté until fragrant, about 30 seconds. Stir in onion; sauté until translucent, about 5 minutes. Stir in tomatoes and cook until the raw tomato smell disappears. Mix in spinach; cook until wilted, 2 to 3 minutes.
- 2
Add water and quinoa to the wok. Bring to a simmer; cook, stirring occasionally, until the water is absorbed, 8 to 12 minutes. Garnish with freshly chopped cilantro and lemon wedges.
- Calories 503.34 kcal High 25%
- Protein 17.29 g Good Source 35%
- Carbohydrate 83.61 g 30%
- Total Fat 12.02 g Moderate 15%
- Saturated Fat 1.16 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.11 mg Low Source 0%
- Sodium 429.81 mg Moderate 19%
- Dietary Fiber 16.9 g Good Source 60%
- Total Sugars 20.78 g --
- Added Sugars 7.48 g Moderate 15%
- Calcium 307.58 mg Good Source 24%
- Iron 9.64 mg Good Source 54%
- Potassium 1046.51 mg Good Source 22%
- Vitamin A 1178.05 mcg Good Source 131%
- Vitamin C 50.98 mg Good Source 57%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Fiery Quinoa and Spinach Pilaf (Pulao) is an Indian side dish recipe made with 20 ingredients. It takes about 35 mins, serves 4, and is rated medium. Key ingredients include Chili Pepper, Chili Powder, Diced Tomatoes, and Fresh Cilantro. Each serving provides about 503.34 kcal, and is a good source of protein.
Recipe Questions
- What is Fiery Quinoa and Spinach Pilaf (Pulao)?
- It is an Indian pilaf recipe made with 20 ingredients, usually served for side dish or dinner or lunch.
- What is Fiery Quinoa and Spinach Pilaf (Pulao) made of?
- The main ingredients are Chili Pepper, Chili Powder, Diced Tomatoes, Fresh Cilantro, Fresh Ginger. The full list of 20 is above.
- How long does it take to make Fiery Quinoa and Spinach Pilaf (Pulao)?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 503.34 kcal. The full nutrition breakdown is above.
- Is Fiery Quinoa and Spinach Pilaf (Pulao) easy to make?
- This recipe is rated medium, with 20 ingredients and 2 steps.
- Is Fiery Quinoa and Spinach Pilaf (Pulao) healthy?
- Fiery Quinoa and Spinach Pilaf (Pulao) has an easyChef Pro health score of 53/100. Per serving, it provides 503.34 calories and 17.29 g of protein, or 35% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 429.81 mg (19% of the Daily Value), saturated fat at 1.16 g (6% of the Daily Value) and added sugars at 7.48 g (15% of the Daily Value). It contains Citrus, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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