Moong sprouts pulao is a nutritious and flavourful dish made with sprouted moong beans, spices and rice. This is a vegan and gluten free dish that gets ready in 30 minutes.
This protein-rich sprouts pulao is a perfect dish to pack for a lunchbox and as a weeknight dinner that goes well with raita or with any simple side dish.
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Ingredients
- Vegetables and Herbs: Onion, tomato, fresh coriander leaves, ginger and garlic.
- Spices: Cassia, cloves, green cardamom, star anise, black peppercorn, poppy seeds and cumin, bay leaf, turmeric powder, red chilli powder and salt
- Nuts, Lentils and Pantry Ingredients: Cashewnuts, desiccated coconut and moong sprouts.
See the recipe card for quantities.
Instructions
Step 1: In a mixer jar, place tomato, ginger, garlic, fennel seeds, desiccated coconut, star anise, coriander leaves, poppy seeds, peppercorn, cloves, green cardamom and cassia.
Step 2: Add a little water and grind it to a smooth paste and set it aside.
Step 3: Heat oil in a ceramic pot or a deep bottomed pan over medium heat.
Step 4: Add bay leaf and cumin seeds. Sauté for a few seconds until fragrant.
Step 5: Now add cashews and fry until they turn light golden brown.
Step 6: Add chopped onions and saute for 4-5 minutes until they turn soft and translucent.
Step 7: Now add sprouted moong dal, turmeric powder, red chilli powder and salt.
Step 8: Add the freshly ground masala and stir well with a spoon.
Step 9: Pour water, mix well, close the pot with the lid and cook until the water starts boiling.
Step 10: Take the lid off the pot, drain the soaked rice and add it to the sprout mixture. Mix gently with the spoon.
Step 11: Close the pot with a lid and cook covered on low heat until the rice is cooked and water is absorbed about 8-10 minutes.
Once done, switch the heat off, take the lid off the pot and let it sit for 5 minutes. Then, fluff the pulao gently with a fork.
Serve piping hot moong sprouts pulao with raita or any side dish of your choice.
Substitutions and Variations
Vegetables: Add diced vegetables like carrots, peas, bell peppers, cauliflower, or potatoes to the pulao for extra nutrition and flavour. Sauté the vegetables along with onions before adding the moong sprouts.
Herbs: Try adding mint for extra flavour and taste. Grind it along with spices and coriander leaves.
Healthy Grains: Replace white rice with other grains like brown rice or millet for a healthier twist. Adjust the cooking time and water ratio accordingly based on the grain you choose. Check out how to cook millets in instant pot on the blog.
Vegetable Stock: Consider using vegetable stock for added flavour instead of water.
Rice: I used sona masoori rice, but you can try other varieties like ponni or basmati. The rice-to-water ratio and cooking times must be modified accordingly.
Storage
Fridge: Sprouts pulao stays fresh for 2-3 days in the fridge when stored properly in an airtight container. Transfer the leftover rice to an airtight container and then store it in the fridge.
Reheat: Place the rice in a microwave-safe container and heat it in a microwave until it's piping hot. To ensure even heating, pause periodically, take the bowl out of the microwave, and mix the rice with a spoon.
Check out other moong bean recipes on the blog: sprouted moong bean salad and green moong dal.
Tips and Tricks
Sprouting Moong Beans: Before using the moong beans in the pulao, make sure they have sprouted well. After soaking the moong beans in water for the whole night, drain the water and set them aside in a dark place to sprout. Sprinkle them with water every 8 to 10 hours to prevent them from drying out.
Water Ratio: The perfect pulao texture depends on the water-to-rice ratio. Use around two cups of water for every cup of sona masoori rice. The liquid ratio may vary depending on the quality and type of rice you use. Check the rice packet for the liquid to rice ratio and cooking time.
Shorten Cook Time: Soaking rice for at least 10-15 minutes reduces cooking time.
Related
Looking for other pulao recipes? Try these:
Pairing
These are my favourite dishes to serve with moong sprouts pulao:
KEEP IN TOUCH
Do let me know if you try this nutritious moong sprouts pulao recipe. If you like this recipe kindly consider rating it using stars in the comment section or on the recipe card to help more people find this recipe online. You can stay up to date by following me on Facebook, Pinterest, Instagram or subscribing to my Youtube channel. Or why not subscribe to my blog and get simple recipes straight to your inbox?
📖 Recipe Card
Moong Sprouts Pulao
Equipment
- 1 Ceramic Pot
- 1 Spoon
- 1 Mixer Grinder
Ingredients
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
For Masala Paste
- 1 medium Tomato
- ½ inch Ginger wash, peel and chop roughly
- 3 cloves Garlic peel
- 2 Cloves
- 1 Green Cardamom
- 2 petels Star Anise
- ½ inch Cassia
- 4-5 Black Peppercorn
- 1 Teaspoon Poppy Seeds
- 1 Teaspoon Fennel Seeds
- 12-15 sprigs (or) half bunch Fresh Coriander Leaves wash
- 2-3 Tablespoons Water add more if required while grinding
- 2 Tablespoons Desiccated Coconut
For Pulao
- 220 gms (or) 1 Cup Sona Masoori Rice
- 3 Teaspoons Oil
- 1 Bay Leaf
- 1 Teaspoon Cumin
- 10 Cashews each halved at center
- 1 medium Onion peel and chop finely
- ½ Teaspoon Turmeric Powder
- 1 Teaspoon Red Chilli Powder adjust to suit your spice levels
- Salt as required
- 2 Cups Water
- 215 gms (or) 1.5 Cups Moong Sprouts
Instructions
- In a mixer jar, place tomato, ginger, garlic, fennel seeds, desiccated coconut, star anise, coriander leaves, poppy seeds, peppercorn, cloves, green cardamom and cassia.1 medium Tomato, ½ inch Ginger, 3 cloves Garlic, 2 Cloves, 1 Green Cardamom, 2 petels Star Anise, ½ inch Cassia, 4-5 Black Peppercorn, 1 Teaspoon Poppy Seeds, 1 Teaspoon Fennel Seeds, 12-15 sprigs (or) half bunch Fresh Coriander Leaves, 2 Tablespoons Desiccated Coconut
- Add a little water and grind it to a smooth paste and set it aside.2-3 Tablespoons Water
- Heat oil in a ceramic pot or a deep bottomed pan over medium heat.3 Teaspoons Oil
- Add bay leaf and cumin seeds. Sauté for a few seconds until fragrant.1 Bay Leaf, 1 Teaspoon Cumin
- Now add cashews and fry until they turn light golden brown.10 Cashews
- Add chopped onions and saute for 4-5 minutes until they turn soft and translucent.1 medium Onion
- Now add sprouted moong, turmeric powder, red chilli powder and salt.½ Teaspoon Turmeric Powder, 1 Teaspoon Red Chilli Powder, 215 gms (or) 1.5 Cups Moong Sprouts, Salt
- Add the freshly ground masala and stir well with a spoon.
- Pour water, mix well, close the pot with the lid and cook until the water starts rolling to boil.2 Cups Water, 220 gms (or) 1 Cup Sona Masoori Rice
- Take the lid off the pot, drain the soaked rice and add it to the sprout mixture.
- Mix gently with the spoon. Close the pot with a lid and cook covered on low heat until the rice is cooked and water is absorbed.
- Once done, switch the heat off, take the lid off the pot and let it sit for 5 minutes.
- Then, fluff the pulao gently with a fork.
- Serve hot with raita or any side dish of your choice.
Notes
Nutrition
Welcome to Flavours Treat. I share vegetarian recipes made with wholesome, mostly fresh ingredients. Every recipe has easy-to-follow instructions with process shots (detailed step-wise pictures), a short video and lots of tips to help your cooking journey. Read more
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