Matki Pulao (Protein Rich Recipe) by Tarla Dalal

Tarla.Dalal's picture

Dec. 30, 2013

This one is truly a protein treasure trove lined with the goodness of matki sprouts! This pulao is not only easy-to-digest but nutritious too. Try variations of this pulao by replacing matki with other sprouts.


Boiled sprouts 1 Cup (16 tbs) (boiled matki (moth beans) sprouts)
Cooked rice 2 Cup (32 tbs)
Oil 1 Tablespoon
Cumin seeds 1 Teaspoon (jeera)
Cloves 3 (laung / lavang)
Asafoetida 1/2 Teaspoon (hing)
Finely chopped green chillies 1 Teaspoon
Grated ginger 1/2 Teaspoon (adrak)
Finely chopped spring onion whites 1/2 Cup (8 tbs)
Finely chopped capsicum 1/4 Cup (4 tbs)
Turmeric powder 1/4 Teaspoon (haldi)
Chilli powder 1/2 Teaspoon
Coriander powder 1 Teaspoon (dhania powder)
Salt To Taste
For garnish
Finely chopped coriander leaves 1 Tablespoon (dhania)



1. In a broad non-stick pan add oil and when hot, add cumin seeds. As soon as the cumin seeds start crackling add cloves, asafoetida, green chilies, and ginger. Sauté for a few seconds, before adding spring onion whites.

2. Sauté for a couple of minutes and add capsicum and sauté for 30 - 40 seconds, before adding turmeric powder, chilli powder, and coriander powder.

3. Sauté for a few seconds and add matki sprouts, followed by adding rice and salt after a minute or so. Toss well and cook for a couple of minutes, while stirring continuously.


4. Serve the pulao hot after garnishing with coriander.

Recipe Summary

Difficulty Level: Medium
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 147Calories from Fat 41

 % Daily Value*

Total Fat 5 g7.7%

Saturated Fat %

Trans Fat 0 g


Sodium 118 mg4.92%

Total Carbohydrates 24 g8%

Dietary Fiber 2 g8%

Sugars 2 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet