Moong Sprouts Pulao

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Moong sprouts pulao is a nutritious and flavorful dish made with sprouted moong beans, spices and rice.

Prep Time10

Cook Time20

Total Time30

Course: rice

Cuisine: Indian

Diet: Gluten Free, Vegan, Vegetarian

Servings: people

Calories: 434kcal

Author: Geetha

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

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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

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.

Nutrition