9799692b348 Nivedhanam: Sprouts Pulao

Monday, August 13, 2012

Sprouts Pulao

Sprouts is very good for health – this is universally known. Generally sprouts is served as a salad. This is an interesting twist to the sprouts and the sprouts compliment the pulao and the pulao compliments the sprouts. A very colorful dish sure to appeal to the eyes. I am adding this recipe in time to celebrate Indian Independence day on August 15th. The dish has the tiranga colors - saffrons color, white color, green color, representing our flag. Could not find any blue color ingredient to add for the chakra. The amount of garlic and green chili can be adjusted to taste and preference. Serve this with curd, raitha or a spicy gravy.

Sprouted Whole Moong Dal - 2 cups
Basmati Rice - 1 1/2 cups
Warm Water - 3 cups + 1/2 cup
Onion - 1 cup (chopped)
Potato - 1
Carrot - 1
Capsicum - 1/2
Cinnamon Stick - 1 inch
Cardamom - 2
Bay Leaves - 2
Cloves - 5
Onion Seeds / Kalonji - 1/2 tea spoon
Fennel Seeds - 1/2 tea spoon
Cashew - 10
Salt - 1 3/4 tea spoons
Green Chili - 3
Garlic - 10 cloves
Ginger - 2 inch piece
Ghee / Butter / Oil - 2 table spoons
Coriander Leaves - for garnish

Wash well and soak the basmati rice in 3 cups of warm water for 10 minutes
Cut the potato, carrot and capsicum to 1 inch pieces and set aside
Grind together green chili, ginger and garlic to a coarse paste and set aside
Cook the rice with the warm water (same in which it is soaked) in microwave for 15 - 18 minutes until well done and set aside
While the rice is cooking, heat ghee in a big pan, add fennel seeds, onion seeds, cloves, cinnamon, bay leaves, cardamom and then cashew and sauté until cashew changes color to light golden
Add green chili, ginger, garlic paste and sauté for 30 seconds
Now add the onions and salt and cook until the onions are clear
Add the sprouted moong dal and cook for a minute
Now add the veggies and add 1/2 cup water and reduce the flame to medium low and cook it covered until the vegetables are done
Add the cooked rice and mix well
Garnish with coriander leaves and serve hot with curd

IMG_1851Points to note (about Sprouts) – from http://completewellbeing.com/article/sprouting-benefits/  - Sprouts contain an abundance of highly active anti-oxidants that prevent cell destruction and protect us from the ongoing effects of aging. It may not be conceivable to find the fountain of youth, but sprouts or sprouting, to use a figure of speech, represent the miracle of birth. Moong beans, apart from being a good source of protein also contain useful amounts of fiber, potassium, and B-vitamins. They contain low levels of fat, cholesterol and sodium. It is useful for those of us who want to increase their alertness and mental abilities. Phosphorous is also necessary for healthy bones and teeth, a fact which makes sprouted seeds desirable for babies and children. Sprouts probably contain the largest amount of nutrients per unit of any food known. Enzymes that initiate and control most chemical reactions in our body are activated in the sprouting process. This helps convert proteins into amino acids and starch into glucose. It also increases the value of vitamins. For example, vitamin B increases by 1,000 per cent and vitamin C by 600 per cent in sprouted wheat.

Sending this to my own guest host event Dish it out - Lentils & Garlic, Vardhini's page, 30 Minute Mela, Show me your HITS - Rice, Sangee's Page, Kid's delight - warm foods, Srivalli's page, Spotlight - Rice/Roti/Pulao/Poori, Spotlight page, Taste of the tropics - Cinnamon, Healthy food for Healthy Kids, Nithu's page, Celebrate - 15th August, Jagruti's page, JCO - Monsoon of India, Well Seasoned Cook's MLLA, SYF&HWS - Cook With SPICES - Cinnamon, Anu's page, Pari's  Only - Healthy lunchbox event, Healthy Diet - Diabetic Friendly Recipes



  1. Healthy delicious pulav, My favourite, It's wonderful to be with you in Baking group. Looking forward to bake with you...

  2. Yummy and super healthy pulao. Thanks for sending it to my event Sowmya!

  3. Hi Sowmya, Thanks for your interest in hosting my event. Please let me know if you could host next month's event (Combo Meal). The slot is open. Mail me to nithuskitchen@gmail.com

  4. Real healthy and yummy one....

  5. i too have one in archive..looks yummy..

  6. Healthy and tasty pulao. Thx for linking.

    Event: Rice

  7. Colourful looking healthy pulao.....

  8. That looks like a healthy and yummy pulao dear

  9. Healthy pulao www.cookingat mayflower.blogspot.com
    pls visit and join my space your free time .happy to follow you

  10. Very healthy and yummy looking pulao. Thanks for this lovely entry to my Celebrate event :)

  11. what a lovely healthy dish, first time to your blog and happy to follow you dear.

    Rose Syrup Coconut Ladoo~ Today’s Special
    Visit Cook like Priya

    1. Very yummy...looks perfect. Would like to have it now...

  12. Love your "tiranga" touch to this healthy pulao. Very nicely done!

  13. Healthy and delicious looking pulao...

  14. healthy and protein rich pulao.. This makes good balanced one box meal

  15. just came across your blog.. pulao looks delicious... glad to follow you... do visit my blog sometime...


Dear Friends,
Thank you for reading my blog post. Your comments and feedback is very valuable and I appreciate it very much. Please leave your valuable comments and feedback for this post. Thanks Sowmya

Related Posts Plugin for WordPress, Blogger...