Sprouts Pulao

Tarla.Dalal's picture

Mar. 26, 2014

Mildly spiced rice, to which sprouts and veggies have been added, is garnished with mint, to enhance its flavours. Sprouting pulses leads to the production of enzyme called "amylase" which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as i have done in this recipe, are a better source of protein than when consumed on their own.


Oil 1 Teaspoon
Cumin seeds 1 Teaspoon
Finely chopped onions 1/2 Cup (8 tbs)
Turmeric powder 1 Pinch
Finely chopped garlic 1 Teaspoon
Finely chopped ginger 1 Teaspoon
Chili powder 1/2 Teaspoon
Finely chopped tomatoes 1/4 Cup (4 tbs)
Water 2 Tablespoon
Finely chopped capsicum 3 Tablespoon
Pav bhaji masala 1 Teaspoon
Salt To Taste
Matki sprouts 1/2 Cup (8 tbs) , boiled
Moong sprouts 1/2 Cup (8 tbs) , boiled
Cooked brown rice 2 Cup (32 tbs)



2. In a non stick broad pan, heat oil, add cumin seeds, allow to crackle, add onions and cook over medium flame until translucent.

3. Add garlic, ginger, turmeric powder, chili powder and tomato and water (1 tablespoon), saute for 2 to 3 minutes, stirring occasionally. Add capsicum and water (1 tablespoon),saute for another 2 minutes.

4. Add pav bhaji masala, salt, matki sprouts and moong sprouts, mix and cook for 2 to 3 minutes. Add in the rice and cook stirring for 2 to 3 minutes.


5. Serve hot with your choice of condiments.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 164Calories from Fat 23

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g


Sodium 206 mg8.58%

Total Carbohydrates 31 g10.3%

Dietary Fiber 3 g12%

Sugars 1 g

Protein 5 g10%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet