Looking for a wholesome, one‑pot meal that’s loaded with flavour, nutritious ingredients, and fits perfectly into a healthy vegetarian-style diet? This vibrant Chicken & Vegetable Pulao with Black Pepper delivers! Made with lean chicken breast, colourful veggies, aromatic spices, and peppery zest, it’s a satisfying and balanced dish—ideal for UK homes embracing mindful eating trends.
Why It Counts as a Healthy Vegetarian-Style Recipe
Despite featuring chicken, this pulao still aligns beautifully with healthy vegetarian principles. It emphasizes:
- Plant‑based ingredients: peas, carrot, cabbage, fresh spices, and ghee/olive oil
- Lean protein: chicken breast keeps it low-fat and nutritious
- Whole spices: black pepper adds metabolism-boosting benefits without overwhelming calories
- Balanced meal: combining protein, fibre, and complex carbs in each serving
This mild but flavourful approach offers the best of both worlds—plant power peppered with healthy chicken for added nourishment.
Ingredients (Serves 6–8)
- 2 tbsp ghee or olive oil
- ½ tbsp ginger paste
- 1 tbsp garlic paste
- 1 kg boneless chicken cubes (preferably breast)
- 4–5 cloves & 4–5 green cardamom pods
- 1 tbsp cumin seeds
- 2 small cinnamon sticks
- ¼ tbsp crushed black pepper
- ¼ tbsp crushed white pepper
- 1.5 tbsp sea salt
- 1 cup green peas
- 1 cup diced carrot
- 1 cup shredded cabbage
- 1 kg basmati rice, rinsed and soaked (30 min)
- 2.5 litre water
- 5–6 green chillies, slit
- 1 tbsp chicken stock powder
- Fresh coriander, to sprinkle when done
Culinary Process
- Sauté aromatics & chicken
Heat ghee/olive oil. Add ginger‑garlic paste; sauté until fragrant. Add chicken cubes; cook for ~5 min until lightly sealed. - Bloom the spices
Add cumin, cloves, cardamom, cinnamon, and crushed peppers. Sauté for 1 min to toast spices and release aroma. - Build flavour base
Add salt and crushed pepper. Stir in peas, carrot, and cabbage—cook 2–3 min until just tender. - Bring it to boil
Add water, green chillies, and stock powder. Bring to a gentle boil. - Add rice & simmer
Drain soaked rice; add to pot. Lower heat, cover tightly, and simmer for 15–20 min until rice fluffily cooks and absorbs liquid. - Finish & garnish
Fluff with fork, scatter fresh coriander, and serve steaming hot.
Top Tip: Avoid powdered black pepper to prevent speckling; use freshly crushed to maintain a bright presentation and flavour.
Nutritional Breakdown (per 250 g serving)
Estimates based on combined data from pulav and chicken pulao sources
- Calories: ~300 kcal
- Protein: 18 g
- Carbohydrates: 40 g (complex from rice & veg)
- Fat: 7 g (mostly healthy oils & lean fats)
- Fibre: 3 g
- Salt: ~600 mg
- Vitamin A & C: from carrots, peas, cabbage
This nutrient-dense profile supports fullness, muscle-building, and sustained energy—without excess fats or empty calories.
Health Benefits Explored
- Lean protein (chicken) supports bones, immunity, and satiety
- High fibre from rice and veggies aids digestive health
- Black pepper enhances nutrient absorption and contains antioxidants like piperine
- Spices like cumin, garlic, and ginger support digestion and anti-inflammatory health
- Vitamins & minerals from mixed vegetables help overall wellness
Why It Appeals to UK Health-Conscious Cooks
- Balanced & wholesome: appeals to those seeking nutritious, filling meals
- Easy & cupboard-friendly: uses commonly stocked UK supermarket ingredients
- Low-fat thanks to lean chicken and olive oil
- Modern fusion: blends traditional flavours with chicken for broader appeal
- Family friendly: one-pot meals are perfect for busy UK families on weeknights
- Aesthetic plating: vibrant veggies and fluffy rice earn Instagram appeal
Customisation & Variations
- Vegetarian version: skip chicken—add more peas or paneer cubes
- Gluten-free: swap stock powder for gluten-free options
- Health boost: swap half rice for brown rice/quinoa
- Spice tweak: add turmeric or garam masala for warming depth
- Oil swap: use coconut oil or reduced ghee for flavour variation
Serving & Pairing Suggestions
- Serve with a side of plain yogurt raita (mint or cucumber) to cool the heat
- Include green salad dressed with lemon & olive oil
- Complement with grilled halloumi or roasted vegetables for a full meal
- Add a wedge of lemon or lime for extra zing and freshness
Final Thoughts
This Wholesome Vegetable Pulao with Black Pepper and Chicken masterfully balances flavour, nutrition, and simplicity—perfectly suited to UK kitchens prioritizing healthy eating. With lean protein, colourful vegetables, and metabolism-friendly spices, it checks every box: delicious, balanced, and beautiful. Ideal for family dinners or meal prep, it shows that healthy vegetarian‑style cooking can still include lean meat without sacrificing plant-based richness. Serve it with refreshing raita and a green salad for a gas-friendly, satisfying feast that nourishes both body and soul. Enjoy every wholesome bite!