Sprouted Moong And Methi Pulao Recipes

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SPROUTED MOONG AND METHI PULAO



Sprouted Moong and Methi Pulao image

This recipe is from the magazine "Femina", a woman's magazine that is amazing and too good for words!

Provided by Charishma_Ramchanda

Categories     Rice

Time 1h

Yield 4 serving(s)

Number Of Ingredients 22

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 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)

Steps:

  • Marinate the chopped vegetables including the mint leaves and fenugreek leaves(methi) in the yogurt, salt, garam masala powder and ginger-garlic paste for 15-20 minutes.
  • Heat ghee or oil in a skillet.
  • Add cumin seeds and allow to splutter.
  • Add cinnamon sticks, cloves, bay leaves and green cardamoms.
  • Fold in the sliced onions.
  • Add the marinated mixture followed by the sprouted green moong(lentils) and mix well.
  • Saute for a few minutes.
  • Add tomatoes and coconut(if using) and mix well. Fold in some water(about 1/2 cup) and allow to cook till soft.
  • Cook rice in a separate pot until soft and fluffy. Drain out the starch(excess water).
  • Keep aside.
  • Now add the cooked vegetable mixture to the cooked rice and mix lightly with a fork so as to not break the grains of rice.
  • Garnish with sliced onion rings, green onion(whites and greens) and parsley.
  • Serve hot with chilled yoghurt on the side.
  • Enjoy!

Nutrition Facts : Calories 317.8, Fat 4.4, SaturatedFat 2.4, Cholesterol 9.4, Sodium 63.6, Carbohydrate 60.5, Fiber 6.3, Sugar 11.3, Protein 9.4

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