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 Pulao

Preparation Time: 
Cooking 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

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

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
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