Moong Sprouts Pulao Recipe
Introduction
Moong Sprouts Pulao is a delightful and nutritious dish that embodies the essence of Indian cuisine. This vibrant rice preparation is not only easy to make but also packed with health benefits, thanks to the green moong sprouts that are rich in proteins and essential nutrients. Perfect for lunch or dinner, it can be enjoyed on its own or paired with refreshing raitas, making it an excellent choice for a wholesome family meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Basmati rice | 1 cup |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Onion (sliced) | 1/2 cup |
| Tomato (diced) | 1 |
| Green Moong Sprouts | 3/4 cup |
| Ginger (grated) | 1/2 inch |
| Cloves (Laung) | 2 |
| Cardamom (Elaichi) Pods/Seeds | 2 |
| Cinnamon Stick (Dalchini) | 1 inch |
| Bay leaves (Tej Patta) | 1 |
| Whole Black Peppercorns | 8 |
| Green Chillies (sliced) | 3 |
| Coriander leaves (Dhania) – chopped | 2 tablespoons |
| Sunflower Oil | As needed |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 250 |
| Protein | 7g |
| Carbohydrates | 45g |
| Fat | 6g |
| Fiber | 4g |
| Iron | 2.5mg |
Preparation Time
| Description | Time (minutes) |
|---|---|
| Preparation | 15 |
| Cooking | 35 |
| Total | 50 |
Instructions
-
Soak the Rice: Begin your culinary journey by soaking the Basmati rice in water for at least 10 minutes. This crucial step ensures the grains cook evenly and become fluffy, enhancing the overall texture of your pulao.
-
-
Heat the Spices: In a thick-bottomed pan, pour a generous amount of sunflower oil and heat it over medium flame. Once the oil is hot, add the cinnamon stick, cardamom pods, cloves, black peppercorns, cumin seeds, and bay leaf. Allow these spices to crackle, infusing the oil with their aromatic flavors, while being careful not to burn them.
-
Sautรฉ the Aromatics: Add the sliced green chillies to the pan, stirring them in briefly, followed by the sliced onions and grated ginger. Sprinkle a pinch of salt over the onions to help them cook faster. Sautรฉ until the onions become translucent and fragrant.
-
Incorporate Tomatoes and Mint: Toss in the diced tomatoes and, if desired, a handful of fresh mint leaves. Cook this mixture until the tomatoes soften but retain their shape, creating a lovely base for your pulao.
-
Add the Sprouts: Now, gently fold in the green moong sprouts along with a touch more salt. Stir everything together, allowing the sprouts to absorb the flavors from the spices and vegetables.
-
Combine with Rice: Drain the soaked rice and carefully add it to the pan. Gently mix all the ingredients, ensuring the rice is well-coated with the flavorful mixture.
-
Cook the Pulao: Pour in 2 cups of water, season with additional salt to taste, and bring the mixture to a rolling boil. Once boiling, cover the pan with a lid, reduce the heat to low, and let it simmer for about 10 to 15 minutes, or until all the water is absorbed and the rice is cooked through.
-
Rest and Fluff: After cooking, remove the pan from heat and let the pulao rest, covered, for an additional 10 minutes. This resting period allows the flavors to meld beautifully. Once ready, use a fork to fluff the rice gently, ensuring each grain remains separate.
-
Garnish and Serve: Garnish your Moong Sprouts Pulao with freshly chopped coriander leaves for an added burst of flavor and color. Serve hot alongside cooling sides like Avocado Raita or Onion Tomato Cucumber Raita for a complete and satisfying meal. This pulao also makes for a delightful addition to your children’s lunch boxes, ensuring they enjoy a nutritious dish.
Conclusion
Moong Sprouts Pulao is a celebration of flavors and nutrition, perfect for those seeking a delicious and healthy meal. The combination of fragrant spices, fresh vegetables, and protein-rich sprouts creates a wholesome dish that is sure to please everyone at the table. Try this recipe for your next lunch or dinner, and relish the taste of home-cooked goodness!
