Hariyali Mixed Sprouts Pulao (Diabetic Friendly) Video by Tarla Dalal

Hariyali Mixed Sprouts Pulao (Diabetic Friendly) Video by Tarla Dalal

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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. Serve with low-fat curds or kala jamun raita.




Recipe Description for Hariyali Mixed Sprouts Dalia Pulao

Preparation Time: 
Cooking Time: 
Makes 5 servings
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Ingredients


For Hariyali Mixed Sprouts Dalia Pulao
1 cup mixed sprouts
1 cup broken wheat (dalia)
2 tsp oil
1 tbsp finely chopped garlic (lehsun)
1/2 cup thinly sliced onions
salt to taste

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

Method

For the coriander-mint chutney

  1. Combine all the ingredients and blend in a mixer using ¼ cup water to a smooth paste.

How to proceed

  1. To make {span class="bold1"}hariyali mixed sprouts dalia pulao{/span}, heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the mixed sprouts, mix well and cook on a medium flame for 2 minutes.
  3. Add the dalia and cook on medium flame for a minute, while stirring occasionally.
  4. Add the coriander-mint chutney and mix well and sauté on a medium flame for a few seconds.
  5. Add 2 cups of water, salt to taste and mix well. Cover with a lid and pressure cook for 2 whistles on medium flame.
  6. Serve {span class="bold1"}hariyali mixed sprouts dalia pulao{/span} hot.
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