Mixed Sprouts Brown Rice, Healthy Sprouts Pulao

Mixed Sprouts Brown Rice, Healthy Sprouts Pulao

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mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | with 19 amazing images.

A good dish to pack in the tiffin box , to work or school, the mixed sprouts brown rice will be loved by the whole family. This healthy sprouts pulao is a slightly healthier choice than white rice pulao. Learn how to make healthy Indian mixed sprouts pulao.

Mixed sprouts with brown rice is a sumptuous brown rice preparation punctuated with scrumptious sprouts, spring onions and other veggies, and flavoured elegantly with a few common spice powders. Once the brown rice has been cooked then it is only a matter of adding all these ingredients in batches and cooking them together.

Here white rice which is polished has been replaced with brown rice to keep some of the fiber intact. Further the proportion of brown rice to the sprouts and veggies in Mixed healthy sprouts pulao has been kept less, so as to add a dose of fiber and antioxidants further.

The combination of rice and sprouted legumes (matki) in mixed sprouts brown rice improves the protein quality of this rice-based delicacy, which is also loaded with other nutrients like iron, folic acid and vitamin B1 too.

This healthy Indian mixed sprouts pulao can be enjoyed by heart patients in small quantities, though it is best avoided by diabetics.

Enjoy mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | with step by step photos.

Mixed Sprouts Brown Rice, Healthy Sprouts Pulao recipe - How to make Mixed Sprouts Brown Rice, Healthy Sprouts Pulao

Preparation Time:    Cooking Time:    Total Time:     Makes 3 servings
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Ingredients
Method
For mixed sprouts brown rice

    For mixed sprouts brown rice
  1. To make mixed sprouts brown rice, heat the oil in a broad non-stick pan, add the cloves and asafoetida and sauté on a medium flame for a few seconds.
  2. Add the green chillies, ginger, capsicum and spring onions and sauté on a medium flame for 2 to 3 minutes.
  3. Add the tomatoes, coriander, turmeric powder, chilli powder and coriander powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  4. Add the mixed sprouts, brown rice and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  5. Serve the mixed sprouts brown rice hot garnished with spring onion greens.
Nutrient values (Abbrv) per serving
Energy185 cal
Protein6 g
Carbohydrates30 g
Fiber4.7 g
Fat4.5 g
Cholesterol0 mg
Sodium9.5 mg
Mixed Sprouts Brown Rice, Healthy Sprouts Pulao recipe with step by step photos

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To cook brown rice

  1. To make the Brown Rice, wash the ir thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster. 
  2. Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan.  Bring it to a boil.
  3. Add the salt to taste.
  4. Add the Brown Rice to this water and mix well.
  5. Cook the Brown Rice for about  20 to 25 minutes  or till it’s tender but the grains are separate. It should not be mush. 
  6. Drain the rice using a sieve. You can the rice under cold water so that it cools down quicky and there is no carry-over cooking.
  7. Transfer the Brown Rice to a plate, spread it out. Use as required.

To proceed mixed sprouts brown rice

  1. To make mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | heat oil in a broad non-stick pan. 
  2. Add cloves. It will give a nice flavor to our pulao. 
  3. Add asafoetida. It aids in digestion. 
  4. Saute on a medium flame for few seconds. 
  5. Add green chillies. You can adjust the quantity according to your preference of spice.
  6. Add ginger. You can even add garlic if you wish to.
  7. Add capsicum. You can even use bell peppers to make the rice even colorful. 
  8. Add spring onion. 
  9. Saute on a medium flame for 2-3 minutes. 
  10. Add tomatoes.
  11. Add coriander. It will add a refreshing taste to our healthy sprouts pulao
  12. Add turmeric powder. 
  13. Add red chili powder.
  14. Add coriander powder. 
  15. Mix well and saute healthy Indian mixed sprouts pulao on medium flame for 2-3 minutes while stirring occasionally. 
  16. Add boiled mixed sprouts. 
  17. Add brown rice and salt. 
  18. Mix well and cook mixed sprouts with brown rice on medium flame for 2 minutes, while stirring occasionally. 
  19. Serve heathy sprouts pulao hot and garnish with spring onion greens. 

Benefits of Mixed Sprouts Brown Rice

  1. Mixed Sprouts Brown Rice - A One Dish Meal for Pregnancy, Kids, Senior Citizens and Heart Disease.
  2. This rice provides enough protein, carbs and fats to qualify as a one dish meal.
  3. Sprouting makes them easier to digest.
  4. A serving of this sprouts rice lends about 8% of vitamin A which is needed for healthy vision, glowing skin and to build immunity.
  5. A combination of sprouts and rice qives good quality protein and calcium, both of which are required to strengthen bones.
  6. Magnesium and potassium in this pulao will help to keep your heart healthy.
  7. Folic acid from this pulao will help in smooth functioning of brain and heart.
  8. Senior citizens can over cook the sprouts slightly so chewing becomes easier.
  9. People with exsisting heart disease can enjoy half serving of this pulao ocassionally.
  10. Diabetics are advised to restrict the quantity to about 1/4 cup ocassionally.

FAQ

  1. Q. If i don't have mixed sprouts can i use moong sprouts ? A. Yes, you can use moong sprouts or matki sprouts.

Reviews

Sprout Pulao
 on 29 Mar 16 09:07 PM
5

Yes very nice recipe
Tarla Dalal
30 Mar 16 11:26 AM
   HiMaruti , we are delighted you loved the Sprout Pulao recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Sprout Pulao
 on 12 Jun 13 09:50 AM
5

A quick nourishing rice with basic Indian spices.