Sprout Pulao is a healthy and flavorful rice dish packed with the goodness of sprouted legumes and aromatic spices. This vibrant and satisfying one-pot meal is not only delicious but also a great way to incorporate essential nutrients into your diet. Whether you’re a fan of vegetarian meals or just looking to try something different, Sprout Pulao is an excellent choice.
Ingredients
- 1 cup mixed sprouts (moong beans, chickpeas, or lentils)
- 1 cup basmati rice
- 1 tablespoon oil or ghee
- 1 onion, finely sliced
- 1-2 green chilies, slit (optional for heat)
- 1 teaspoon ginger-garlic paste
- 1 tomato, chopped
- 1/2 teaspoon cumin seeds
- 1 bay leaf
- 2-3 cloves
- 1-inch cinnamon stick
- 2-3 green cardamom pods
- 1/4 teaspoon turmeric powder
- 1 teaspoon garam masala
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder
- Salt, to taste
- 2 cups water
- Fresh cilantro, chopped (for garnish)
- Lemon wedges (optional, for serving)
Instructions
1. Prepare the Sprouts and Rice
Start by soaking your mixed beans or lentils overnight or for about 8 hours. After soaking, drain the water and allow them to sprout for 1-2 days. You can also use ready-made sprouted beans from the store.
Rinse the basmati rice thoroughly and soak it for 15-20 minutes. Drain the rice and set it aside.
2. Sauté the Spices
In a large pan or pressure cooker, heat oil or ghee over medium heat. Add cumin seeds, bay leaf, cinnamon stick, cardamom pods, and cloves. Let them splutter for a few seconds to release their fragrance.
Add the finely sliced onion and sauté until golden brown. If you like extra spice, add slit green chilies at this stage.
3. Add Ginger-Garlic and Tomato
Add the ginger-garlic paste and sauté for 1-2 minutes, until the raw smell disappears. Then, add the chopped tomato and cook until it softens and blends into the masala.
4. Add the Spices
Sprinkle in the turmeric powder, garam masala, coriander powder, and red chili powder. Stir everything together and cook for another minute, letting the spices roast slightly.
5. Add Sprouts and Rice
Now, add the sprouted legumes and the soaked, drained rice to the pan. Mix everything gently to combine the rice with the spices and sprouts.
6. Cook the Pulao
Add 2 cups of water to the pan, ensuring the rice and sprouts are well-covered. Season with salt to taste. If using a pressure cooker, close the lid and cook for 1-2 whistles on medium heat. If using a regular pan, cover the pan with a lid and let it simmer on low heat for 15-20 minutes, or until the rice is cooked and the water is absorbed.
7. Final Touches
Once cooked, remove the pan from heat and let it rest for 5 minutes. Fluff the rice with a fork to separate the grains. Garnish the Sprout Pulao with freshly chopped cilantro and serve with lemon wedges on the side for a zesty twist.
Health Benefits of Sprout Pulao
- High in Protein: Sprouts are a great source of plant-based protein, making this dish a filling and nutritious option for vegetarians and vegans.
- Rich in Fiber: The legumes used in the recipe are high in fiber, which helps in digestion and maintains gut health.
- Packed with Vitamins and Minerals: Sprouts are rich in vitamins like Vitamin A, Vitamin C, and various B-vitamins, along with minerals like calcium, iron, and magnesium.
- Low in Calories: This dish is light on the stomach but full of nutrients, making it ideal for weight management.
Serving Suggestions
Sprout Pulao can be served with a variety of sides:
- Raita: A cooling yogurt-based side dish with cucumber, mint, or boondi.
- Pickle: A tangy pickle adds a sharp contrast to the flavors of the pulao.
- Crispy Papad: For an extra crunch on the side.
Sprout Pulao is a perfect meal for lunch, dinner, or even as a part of your meal prep for the week. Its health benefits, vibrant colors, and rich flavors make it a winner on any table!
Pro Tips
- You can mix different types of sprouts like moong, masoor dal, and chickpeas for a variety of textures.
- For extra flavor, you can add a handful of peas or carrots when sautéing the spices.
- Adjust the spice levels by increasing or reducing the amount of green chilies and red chili powder.
Enjoy your delicious, nutritious Sprout Pulao with family and friends!
