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Matki Pulao, Protein Rich Recipe

 

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matki pulao recipe | brown rice moath beans pulav | healthy sprouted matki rice | with 30 amazing images.

matki pulao recipe is a healthy protein rich Indian pulao. Learn how to make healthy sprouted matki rice.

matki pulao, an Indian rice dish, is a perfect main course for busy days when you don't have time to cook elaborate meals.

To make matki pulao, heat oil in a large non-stick pan. Add the spices and cook until fragrant. Add the spring onions and capsicum and cook until softened. Add the cooked brown rice and matki and stir-fry for 2 minutes. Serve hot.

The whole spices give this matki pulao a fantastic aroma and flavour, which makes it unnecessary to prepare an elaborate accompaniment.

healthy matki pulao has other benefits too! Matki sprouts abound in fibre and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%.

A small portion of this sprouted matki rice can be enjoyed by heart patients, diabetics and weight-watchers occasionally. Try to accompany it with a bowl of soup and salad to keep the carbs balanced.

Just a cup of chilled curds is enough to round off this tasty one-pot meal of brown rice matki pulao. Moreover, matki are easier to digest.

Pro tips for brown rice matki pulao. 1. Consider using coconut oil instead of processed seed oils for a healthier diet. 2. Brown rice is a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis. The mangnesium in brown rice proves to be effective in relaxing your blood vessels and thus regulates the action of your heart. 3. Add salt to taste. People with high blood pressure should limit their salt intake or avoid salt altogether.

Enjoy matki pulao recipe | brown rice moath beans pulav | healthy sprouted matki rice | with step by step photos.

Matki Pulao, Protein Rich Recipe recipe - How to make Matki Pulao, Protein Rich Recipe

Tags

Maharashtrian Bhaat (Rice)Quick Vegetarian Rice, khichdi RecipesHigh Protein Rice, Pulao & BiryaniHigh Fiber LunchLunch Pulao RiceBiryani Recipes for Indian Dinner, Rice Pulao

Preparation Time:    Cooking Time:    Total Time:    Makes 3 servings

Ingredients
Method
For matki pulao
    For matki pulao
  1. To make {span class="bold1"}matki pulao{/span} heat the oil in a broad non-stick pan and add the cumin seeds.
  2. When the cumin seeds crackle, add asafoetida, green chillies and ginger and sauté on a medium flame for a few seconds.
  3. Add the spring onion whites and sauté on a medium flame for 2 to 3 minutes or till they turn translucent.
  4. Add the capsicum and sauté on a medium flame for 30 to 40 seconds.
  5. Add the turmeric powder, chilli powder, coriander powder and biryani masala and sauté on a medium flame for a few seconds.
  6. Add the matki sprouts, brown rice, salt and again sauté on a medium flame for 2 minutes.
  7. Add spring onion greens and mix well.
  8. Serve the {span class="bold1"}matki pulao{/span} hot.

Matki Pulao (Protein Rich Recipe) Video by Tarla Dalal's Team

Matki Pulao, Protein Rich Recipe with step by step photos

like matki pulao
  1. like matki pulao recipe | brown rice moath beans pulav | healthy sprouted matki rice | then see our collection of pulao recipes, low calorie pulao biryani recipes and some recipes we love. 
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what is matki pulao made of ?
  1. what is matki pulao made of ? See below image of list of ingredients for matki pulao.

how to sprout and boil matki, benefits
  1. See step by step on how to sprout and boil matki ?
  2. Sprouted Matki : Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

how to cook brown rice? benefits
  1. See how to cook brown rice in a pressure cooker ?
  2. Brown rice benefits :
    1. The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantities. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. It can be opted by people on weight loss occasionally in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. 
    1. Benefits for diabetes: Magnesium improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. The GI of brown rice is 20% lower than white rice Therefore, brown rice is great for people with diabetes.
    1. Healthy heart with brown rice: Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis. The magnesium in brown rice proves to be effective in relaxing your blood vessels and thus regulates the action of your heart. Helps maintain nerve function and normal heartbeat.
    See article is brown rice good for you?  

making matki pulao
  1. Heat 1 tablespoon coconut oil or oil in a broad non-stick pan. Consider using coconut oil instead of processed seed oils for a healthier diet.  
  2. Add 1 tsp cumin seeds (jeera).
  3. Let the cumin seeds crackle.
  4. Add a pinch of asafoetida (hing). Asafoetida has a strong, savory flavor that can add depth and complexity to dishes.
  5. Add 1/2 tsp finely chopped green chillies. Add more or fewer chilies depending on how spicy you want the dish.
  6. Add 1/2 tsp grated ginger (adrak).
  7. Sauté on a medium flame for a few seconds.
     
  8. Add 1/2 cup chopped spring onions whites.
  9. Sauté on a medium flame for 2 to 3 minutes or till they turn translucent.
  10. Add 1/2 cup chopped capsicum. Rich in vitamin C, capsicum protects and maintains the lining of the heart. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow.
  11. Sauté on a medium flame for 30 to 40 seconds.
  12. Add 1/4th tsp turmeric powder (haldi).
  13. Add 1 tsp chilli powder.
  14. Add 1 tsp coriander (dhania) powder.
  15. Add 1/2 tsp biryani masala or garam masala.
  16. Sauté on a medium flame for a few seconds.
  17. Add 1 cup boiled sprouted matki (moath beans). Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%.
  18. Add 2 cups cooked brown rice.  Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis. The magnesium in brown rice proves to be effective in relaxing your blood vessels and thus regulates the action of your heart.
  19. Add salt to taste. We added 3/4th tsp salt. People with high blood pressure should limit their salt intake or avoid salt altogether.  
  20. Sauté on a medium flame for 2 minutes.
  21. Add 1/4 cup chopped spring onion greens.
  22. Mix well.
  23. Serve hot.

pro tips for matki pulao
  1. You can make the matki pulao with 2 cups cooked rice (chawal) instead of brown rice. See below image of matki pulao made with white rice. 
  2.  Consider using coconut oil instead of processed seed oils for a healthier diet.  
  3. Add 1/2 tsp finely chopped green chillies. Add more or fewer chilies depending on how spicy you want the dish.
  4. Add 1/2 cup chopped capsicum. Rich in vitamin C, capsicum protects and maintains the lining of the heart. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow.
  5. Add 1 cup boiled sprouted matki (moath beans). Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%.
  6. Add 2 cups cooked brown rice.  Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis. The magnesium in brown rice proves to be effective in relaxing your blood vessels and thus regulates the action of your heart.
  7. Add salt to taste. We added 3/4th tsp salt. People with high blood pressure should limit their salt intake or avoid salt altogether.  

matki pulao benefits
  1. Matki pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 88% of RDA.
    2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 40% of RDA.
    3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 35% of RDA.
    4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 28% of RDA.
    5.  Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Indian foods rich in Vitamin B3 are roasted peanuts, sesame seeds, barley, dalia, almonds, wheat flour, jowar, toovar dal, kabuli chana etc. Also healthy skin formation.  17% of RDA.
    6. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 16% of RDA.
    7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. See our zinc rich Indian foods and recipes like pumpkin seeds, nuts, whole grains like jowar, bajra, barley. Pulses like moong, rajma, chick peas. Dals like Urad Dal, Chana Dal, Toovar Dal, Masoor Dal etc. However the grains and pulses have phytates in them which hinder zinc absorption. Hence nuts are a better source of zinc in vegan diets. 16% of RDA.
    8. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  16% of RDA. 

Nutrient values per serving
Energy272 cal
Protein9 g
Carbohydrates44.5 g
Fiber3.2 g
Fat6.4 g
Cholesterol0 mg
Vitamin A177.5 mcg
Vitamin B10.4 mg
Vitamin B20.1 mg
Vitamin B32 mg
Vitamin C35.2 mg
Folic Acid11.8 mcg
Calcium71.3 mg
Iron3.3 mg
Magnesium121.9 mg
Phosphorus167.6 mg
Sodium9.7 mg
Potassium435.4 mg
Zinc1.6 mg
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Reviews

Matki Pulao, Protein Rich Recipe
 on 16 May 23 04:49 PM
3

Quick, easy & tastes good
Tarla Dalal
20 May 23 03:46 PM
   Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Matki Pulao, Protein Rich Recipe
 on 11 Mar 18 12:11 AM
5

Tried this receipe today & it turned out much better than what I expected. I substitued shredded cabbage for the onions for the Jain version. Clubbed with a salad, it made a lovely meal. Thank you so much for your creative receipes
Tarla Dalal
12 Mar 18 08:38 AM
   Hi, Thank you for your kind words...do try more and more recipes and let us know how you enjoyed them...happy cooking !!
Matki Pulao ( Protein Rich Recipe )
 on 07 May 15 11:43 AM
5

A good way to add matki sprouts to our diet. The recipe needs to be planned 2 days in advance to sprout the matki. With a bowl of curds, its a sure shot hit.