Maharashtrian Green Moong Bhat Recipe – Sprouted Green Moong Pulao
Maharashtrian cuisine is known for its vibrant flavors and wholesome ingredients, and this Sprouted Green Moong Bhat (also called Moong Pulao) is a perfect example. It combines the goodness of sprouted green moong (mung beans) with fragrant spices and vegetables, resulting in a comforting, nourishing dish. Whether you’re looking for a light lunch or a filling dinner, this recipe is sure to satisfy. The addition of freshly sprouted moong beans enhances the texture and nutrition of the rice, making it both a hearty and healthy choice.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cooked Rice | 2 cups |
| Green Moong Sprouts | 1 cup |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Cinnamon Stick (Dalchini) | 1 inch |
| Cloves (Laung) | 3 whole |
| Cardamom (Elaichi) Pods/Seeds | 1 pod |
| Asafoetida (Hing) | 1 pinch |
| Onion (chopped) | 1 medium |
| Green Bell Pepper (chopped) | 1 medium |
| Green Chilies (slit) | 2 |
| Ginger (chopped) | 1-inch piece |
| Garlic (chopped) | 4 cloves |
| Red Chilli Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Coriander Powder (Dhania) | 1 tablespoon |
| Fresh Coriander Leaves (chopped) | 1 sprig |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 230 kcal |
| Protein | 6.2 g |
| Carbohydrates | 43 g |
| Dietary Fiber | 4 g |
| Fat | 3.8 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 220 mg |
| Vitamin A | 18% DV |
| Vitamin C | 25% DV |
| Iron | 15% DV |
| Calcium | 4% DV |
Instructions
Step 1: Soak and Cook the Rice
Start by soaking the rice in water for about 10 minutes to allow it to soften and cook evenly. Once soaked, rinse the rice thoroughly and set it aside. In a pressure cooker, cook the soaked rice with 2 cups of water. Close the lid and cook for 2 whistles, then switch off the heat. Let the pressure release naturally. Once done, fluff the rice with a fork and set it aside for later.
Step 2: Temper the Spices
Heat a kadai (wok) or large pan over medium heat. Add a tablespoon of oil (or ghee for extra flavor) to the pan. Once the oil is hot, add the cumin seeds and allow them to splutter for a few seconds. Add the cinnamon stick, cardamom pods, and cloves, allowing them to release their aromatic fragrance. Then, add a pinch of asafoetida (hing) for that distinct earthy aroma.
Step 3: Sauté the Vegetables
To the tempered spices, add the chopped onions, green chilies (slit), ginger, and garlic. Sauté these ingredients for about 3-4 minutes or until the onions turn soft and translucent. This step helps develop the base flavors of the dish.
Step 4: Add the Bell Peppers and Spice Powders
Next, add the chopped green bell peppers to the pan and stir well. Sprinkle in the red chili powder, turmeric powder, and coriander powder. Stir the spices thoroughly to avoid any raw flavor and let them cook for a minute until the aromas are released.
Step 5: Incorporate the Moong Sprouts
Once the vegetables are slightly softened and the spices are well-mixed, add the sprouted green moong beans (mung sprouts). Stir them in and cook for about 2-3 minutes, allowing the sprouts to absorb the flavors of the spices.
Step 6: Combine the Rice with the Vegetable Mixture
Now, add the cooked rice to the kadai. Gently toss the rice with the spiced vegetables and sprouts, ensuring that each grain is coated with the flavorful masala. Stir gently to avoid breaking the rice grains. This will allow the rice to absorb the spices and flavors, creating a beautiful harmony in taste.
Step 7: Garnish and Serve
Once everything is mixed well, turn off the heat and garnish the dish with freshly chopped coriander leaves for a burst of freshness. Serve the Maharashtrian Green Moong Bhat hot with a side of cool raita, such as Spinach Raita or a refreshing Mint and Pomegranate Raita. It also pairs wonderfully with a simple cucumber salad or papad for added crunch.
Cooking Tips
- Sprouting the Moong Beans: To sprout the moong beans, rinse them thoroughly, then soak them overnight in water. The next day, drain the water and let the beans sit in a covered bowl for about 24 hours, or until they begin to sprout. You can also use store-bought sprouted moong beans if you’re short on time.
- Rice Substitute: You can substitute white rice with brown rice for a more nutritious alternative. However, brown rice will require a longer cooking time.
- Spice Adjustments: Adjust the amount of green chilies and red chili powder based on your heat preference. You can also add a squeeze of lemon juice at the end for a tangy twist.
Why You’ll Love This Recipe
This Maharashtrian Green Moong Bhat is not only delicious but also packed with nutrients. The sprouted green moong beans are an excellent source of protein and fiber, making this dish an ideal choice for vegetarians. The blend of spices gives the rice a flavorful kick, while the fresh vegetables provide a satisfying crunch. Whether you’re serving it for lunch, dinner, or even as a side dish, this pulao is sure to become a family favorite.
Serving Suggestions
For a complete meal, pair the Sprouted Green Moong Bhat with one of these side dishes:
- Spinach Raita: A creamy yogurt-based side with fresh spinach and spices.
- Mint and Pomegranate Raita: A refreshing combination of mint leaves, pomegranate seeds, and yogurt.
- Papad: Crispy Indian lentil crackers for an added crunch.
This vibrant, aromatic rice dish will surely bring a taste of Maharashtra to your kitchen, offering a wholesome, comforting meal for any occasion. Enjoy!
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Let me know if you need more recipes or tips on Maharashtrian cuisine!
