Sprouted Moong and Methi Pulao

May 25, 2023May 25, 20230 1
Sprouted Moong and Methi Pulao
in Rice

Prep

40 min

Cook

20 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup basmati long grain white rice , washed and soaked in water
1/2 cup chopped mixed vegetables ( Carrot , French beans , greenpeas and cauliflower )
1/4 cup shelled green peas
1/2 cup low-fat plain yogurt
salt
1 teaspoon garam masala powder
1 teaspoon ginger-garlic paste
1 1 tablespoon oil or 1 tablespoon salted butter
2 cinnamon sticks
2 green cardamoms
2 cloves
2 bay leaves , torn
2 onions , sliced in circles
1/2 tablespoon cumin seed
3 tablespoons whole green lentils ( sprouted )
1/2 cup methi leaves
1/2 cup coconut , grated ( optional )
8 mint leaves , washed and chopped
2 tomatoes , washed and chopped
2 3/4 cups hot water , to cook rice
3 tablespoons fresh parsley , washed and chopped ( to garnish )
2 spring onions , washed , ends trimmed , and cut in circles ( to garnish )

Nutrision Information

Servings Per Recipe
4
Calories
355
Sugar
4g
Fat
7g
Sprouted Moong and Methi Pulao is a flavorful and healthy rice dish that is popular in many parts of India. This dish is a great way to incorporate sprouted moong beans, a plant-based protein, into your diet. The methi leaves add a unique flavor and a host of health benefits to the dish, while the mixed vegetables make it colorful and balanced. This dish can be enjoyed as a standalone meal or paired with a yogurt or raita for added creaminess. Whether you are a vegetarian or simply looking for a nutritious and delicious meal, Sprouted Moong and Methi Pulao is a great option for any time of the day.

Instructions

1.Wash and soak the basmati rice for 30 minutes. Drain well and keep aside.
2.In a large pot, heat the oil/ghee/butter, add the cinnamon sticks, green cardamoms, cloves, and torn bay leaves, and cook for a few seconds.
3.Add the sliced onions, cumin seeds, and ginger-garlic paste and cook until the onions are translucent.
4.Add the chopped mixed vegetables (carrot, French beans, green peas, and cauliflower) and shelled green peas and stir until well combined.
5.Add the sprouted green lentils, chopped methi leaves, and chopped tomatoes and cook for a few minutes, stirring occasionally.
6.Add the soaked basmati rice and mix well, making sure that the rice is coated with the vegetable mixture.
7.Add the garam masala powder, salt, and grated coconut (optional) and mix well.
8.Add the hot water and bring everything to a boil. Reduce heat to low, cover the pot, and cook until the rice is tender and fluffy, about 20 minutes.
9.Once the rice is cooked, remove from heat and let it sit, covered, for 5 minutes.
10.Garnish with chopped mint leaves, chopped parsley, and spring onion circles for added flavor and color.

PROS

High in nutrients and fiber; easy to make; versatile, can be enjoyed as a main course or a side dish; suitable for vegetarian and vegan diets.

CONS

May not be suitable for those with severe digestive issues or sensitivities to legumes or certain vegetables.

HEALTH & BENEFITS

Sprouted moong beans are a good source of protein, fiber, and essential micronutrients such as vitamins B and C. Methi (fenugreek) leaves are known for their anti-inflammatory and antioxidant properties, which may help lower the risk of chronic diseases such as diabetes and cardiovascular disease. The mixed vegetables in this pulao add additional vitamins and minerals, making it a well-rounded and nourishing meal.

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