Hariyali Mixed Sprouts Pulao

Hariyali Mixed Sprouts Pulao

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This sumptuous yet simple rice preparation is enlivened by the addition of a peppy coriander-mint chutney and crunchy sprouts.

Sprouting enhances the nutritive value of pulses and legumes, and also makes them easier to digest – making it a highlight of the Hariyali Mixed Sprouts Pulao.

To make the meal all the more healthier, fibre-rich brown rice is used, which helps lower blood glucose levels. The chutney too plays a greater role than enhancing the flavour, as it provides a significant dose of vitamins A and C plus iron too.

You can also try other interesting diabetic friendly recipes like the Buckwheat, Moong and Vegetable Khichdi and Bulgur Wheat and Matki Pulao .

Hariyali Mixed Sprouts Pulao recipe - How to make Hariyali Mixed Sprouts Pulao

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

1 cup boiled mixed sprouts (matki , moong. , chana etc.)
2 cups cooked brown rice
2 tsp oil
1/2 cup thinly sliced onions

For The Coriander-mint Chutney
1 cup chopped coriander (dhania)
1/2 cup chopped mint leaves (phudina)
1 tsp chopped ginger (adrak)
2 green chillies , roughly chopped
4 garlic (lehsun) cloves
1 tbsp lemon juice
salt to taste

Method
For the coriander-mint chutney

    For the coriander-mint chutney
  1. Combine all the ingredients and blend in a mixer using little water to a smooth paste.

How to proceed

    How to proceed
  1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the coriander-mint chutney and mix well and sauté on a medium flame for a few seconds.
  3. Add the mixed sprouts, mix well and cook on a medium flame for 1 minute.
  4. Add the brown rice and salt and mix well and cook on a medium for 1 to 2 minutes, while stirring occasionally.
  5. Serve hot.
Nutrient values per serving

Energy
159 kcal
Protein
4.6 gm
Carbohydrates
27.3 gm
Fat
2.5 gm
Vitamin A
532.6 mcg
Vitamin C
10.5 mg
Calcium
52.4 mg
Iron
1.5 mg
Folic Acid
17.3 mcg
Fibre
1.5 gm
Hariyali Mixed Sprouts Pulao (Diabetic Friendly) Video by Tarla Dalal

Reviews

Hariyali Mixed Sprouts Pulao
 on 27 Jan 17 12:44 PM
5

This really was really awesome m healthy too.
Tarla Dalal
27 Jan 17 04:57 PM
   Hi Sneha, We are very happy to know you loved the Hariyali Mixed Sprouts Pulao recipe. Do try more and more recipes and let us know how they turned out. Happy Cooking !!
Hariyali Mixed Sprouts Pulao
 on 16 Jan 17 09:36 AM
5

The green coriander mint chutney is truly the highlight of this recipe. It lends a very pleasant taste to this rice. Brown rice with sprouts makes it all the more healthy. All in all a good one dish meal option when served with curds.