Sprouted Moong and Methi Pulao Recipe
A delicious and wholesome vegetarian dish, Sprouted Moong and Methi Pulao is a perfect choice for a nutritious lunch or dinner. This Indian-style pulao combines the goodness of sprouted green moong beans, fenugreek leaves (methi), and aromatic spices to create a flavorful and vibrant rice dish. Whether you serve it on a weekday or during a festive meal, this pulao is sure to be a crowd-pleaser.
Ingredients
| Ingredient | Quantity |
|---|---|
| Rice (washed and soaked in water) | 1 cup |
| Green Moong Sprouts | 3/4 cup |
| Methi Leaves (Fenugreek Leaves) | 1 small bunch |
| Onion (chopped) | 1 |
| Garlic (finely chopped) | 3 cloves |
| Ginger (grated) | 1/2 teaspoon |
| Bay Leaves (Tej Patta) | 1-2 leaves |
| Star Anise | 1 |
| Whole Black Peppercorns | 4-5 |
| Sunflower Oil | 1 tablespoon |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Green Chilies (chopped) | 3-4 |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Asafoetida (Hing) | 1/2 teaspoon |
| Salt | To taste |
Preparation Time
- 10 minutes
Cooking Time
- 20 minutes
Total Time
- 30 minutes
Servings
- 4 servings
Cuisine
- Indian
Course
- Lunch
Diet
- Vegetarian
Instructions
-
Prepare the Base
Start by heating the sunflower oil in a kadhai or wok over medium heat. Once the oil is hot, add the mustard seeds. As they splutter, add the cumin seeds and allow them to sizzle. -
Spice Infusion
Quickly add the asafoetida, turmeric powder, finely chopped garlic, chopped onion, and green chilies to the pan. Stir the mixture and sauté for a few seconds, letting the flavors blend together. Then, add the grated ginger, bay leaves, star anise, and black peppercorns. Continue sautéing for a minute, allowing the spices to release their aroma. -
Incorporating Moong and Methi
Add the sprouted green moong beans and fenugreek leaves (methi) to the pan. Sauté for another minute, mixing everything well. The combination of sprouts and methi will enhance the flavor and nutritional value of the dish. -
Cooking the Rice
Drain the soaked rice and add it to the pan. Stir everything gently, making sure the rice is well coated with the spices and vegetables. -
Simmering
Add about 2.5 to 3 cups of water to the pan, depending on the quality of rice. The rice will absorb the water and cook to perfection. Season with salt according to your taste. Cover the pan with a lid and let the rice cook until it softens and the water is completely absorbed. -
Final Touch
Once the rice is cooked and the water has evaporated, turn off the heat. Let the pulao sit covered for 5 to 10 minutes. This resting time allows the flavors to meld together and the rice to firm up slightly. -
Serving
Fluff the rice gently with a fork before serving. Enjoy this delicious Sprouted Moong and Methi Pulao with a side of Tadka Raita, Mooli Raita, or any other raita of your choice. This pulao also pairs wonderfully with a fresh cucumber salad or pickles.
This hearty and nourishing pulao is a fantastic addition to any meal, especially for those looking to enjoy a light yet fulfilling vegetarian dish. Its unique combination of ingredients and spices makes it both flavorful and healthy, perfect for your next lunch or dinner!
