Sprouts pulao recipe – how to make healthy green moong sprouts pulao recipe – healthy recipesTweet
Sprouts pulao is a delicious and healthy pulao made with green moong sprouts, rice and spices. It is an instant one-pot meal which can be served with raita, potato chips or plain curd. This pulao recipe is prepared in a pressure cooker and hence it can be done quickly and also if all the ingredients are readily available at home. You can use your own choice of vegetables like capsicum, carrot or cauliflower florets along with the sprouts or add a mix of different sprouts, to make it even more healthier. Sprouts are easier to digest and full of calcium, iron and fibre and makes up for a wholesome meal. A nutritious and protein-rich food and an ideal lunch box meals for kids and elders alike.
Other pulao recipes :
Prep Time : 10 mins
Cook Time : 15 mins
Servings : 2-3 persons
Basmati rice – 1 cup
Onion – 1 (medium sized) (chopped finely)
Tomato – 1 (medium sized) (chopped finely)
Green chillies – 2 (chopped finely)
Ginger-garlic paste – 1/2 teaspoon
Green moong sprouts – 1 cup
Turmeric powder – 1/4 teaspoon
Red chilli powder – 1/2 teaspoon
Coriander powder – 1 teaspoon
Garam masala – 1/2 teaspoon
Salt to taste
Cooking oil or ghee – 2 tablespoons
Cumin seeds or jeera – 1/2 teaspoon
Tejpatta or bay leaf – 1
Star anise – 2
Black peppercorns – 4
Cinnamon stick – 1 small piece
HOW TO MAKE OR PREPARE HEALTHY SPROUTS PULAO RECIPE
Wash the basmati rice thoroughly and soak them in sufficient water for half an hour. Then drain the water and keep it aside. Heat oil or ghee on a medium flame, in a small pressure cooker. Add cumin seeds, star anise, bay leaf, cinnamon stick, black peppercorns and saute for half a minute, till you get a nice aroma.
Add chopped onions and green chillies and saute on medium flame for 2 minutes till the onions become translucent. Then add ginger-garlic paste and chopped tomatoes and cook till the tomates become mushy.
Add turmeric powder, red chilli powder, coriander powder and garam masala and mix well. Cook on a low flame for another 2 minutes.
Add the basmati rice drained of water, sprouts and mix well. Add 1 1/2 to 2 cups of water and salt.
Close the pressure cooker with its lid and pressure cook for upto 3 whistles on medium flame. Switch off the flame. Once the pressure is cooled down, gently fluff the rice with a spatula or spoon.
Serve sprouts pulao hot with raita, chips or any rich gravy of your choice.
You can also add pulao masala or pav bhaji masala instead of garam masala for an enhanced flavour.
You can add the pre-cooked rice to the seasoning and make the pulao in an open pan instead of pressure cooker.
Add ghee at the time of serving as it gives a nice aromatic flavour to the pulao.
For a healthy meal, use brown rice and mixed sprouts with vegetables for making this pulao.