Mixed Sprouts Brown Rice, Healthy Sprouts Pulao
by Tarla Dalal
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
For Mixed Sprouts Brown Rice
1 cup boiled mixed sprouts
1 1/4 cups cooked brown rice
2 tsp oil
2 cloves (laung / lavang)
1/4 tsp asafoetida (hing)
1/2 tsp finely chopped green chillies
1 tsp grated ginger (adrak)
1/2 cup chopped capsicum
1/2 cup chopped spring onions
1/2 cup chopped tomatoes
1/4 cup finely chopped coriander (dhania)
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander (dhania) powder
salt to taste
For The Garnish
1/4 cup finely chopped spring onion greens
For mixed sprouts brown rice
- For mixed sprouts brown rice
- To make {span class="bold1"}mixed sprouts brown rice{/span}, heat the oil in a broad non-stick pan, add the cloves and asafoetida and sauté on a medium flame for a few seconds.
- Add the green chillies, ginger, capsicum and spring onions and sauté on a medium flame for 2 to 3 minutes.
- 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.
- Add the mixed sprouts, brown rice and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve the {span class="bold1"}mixed sprouts brown rice{/span} hot garnished with spring onion greens.
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- If you like mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | given below is the list to similar recipes :
To cook brown rice
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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.
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Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan. Bring it to a boil.
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Add the salt to taste.
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Add the Brown Rice to this water and mix well.
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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.
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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.
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Transfer the Brown Rice to a plate, spread it out. Use as required.
To proceed mixed sprouts brown rice
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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.
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Add cloves. It will give a nice flavor to our pulao.
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Add asafoetida. It aids in digestion.
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Saute on a medium flame for few seconds.
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Add green chillies. You can adjust the quantity according to your preference of spice.
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Add ginger. You can even add garlic if you wish to.
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Add capsicum. You can even use bell peppers to make the rice even colorful.
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Add spring onion.
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Saute on a medium flame for 2-3 minutes.
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Add tomatoes.
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Add coriander. It will add a refreshing taste to our healthy sprouts pulao.
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Add turmeric powder.
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Add red chili powder.
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Add coriander powder.
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Mix well and saute healthy Indian mixed sprouts pulao on medium flame for 2-3 minutes while stirring occasionally.
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Add boiled mixed sprouts.
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Add brown rice and salt.
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Mix well and cook mixed sprouts with brown rice on medium flame for 2 minutes, while stirring occasionally.
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Serve heathy sprouts pulao hot and garnish with spring onion greens.
Benefits of Mixed Sprouts Brown Rice
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Mixed Sprouts Brown Rice - A One Dish Meal for Pregnancy, Kids, Senior Citizens and Heart Disease.
- This rice provides enough protein, carbs and fats to qualify as a one dish meal.
- Sprouting makes them easier to digest.
- A serving of this sprouts rice lends about 8% of vitamin A which is needed for healthy vision, glowing skin and to build immunity.
- A combination of sprouts and rice qives good quality protein and calcium, both of which are required to strengthen bones.
- Magnesium and potassium in this pulao will help to keep your heart healthy.
- Folic acid from this pulao will help in smooth functioning of brain and heart.
- Senior citizens can over cook the sprouts slightly so chewing becomes easier.
- People with exsisting heart disease can enjoy half serving of this pulao ocassionally.
- Diabetics are advised to restrict the quantity to about 1/4 cup ocassionally.
FAQ
- Q. If i don't have mixed sprouts can i use moong sprouts ? A. Yes, you can use moong sprouts or matki sprouts.
| Energy | 185 cal |
| Protein | 6 g |
| Carbohydrates | 30 g |
| Fiber | 4.7 g |
| Fat | 4.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 389.6 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 42.3 mg |
| Folic Acid | 27.1 mcg |
| Calcium | 59.8 mg |
| Iron | 1.9 mg |
| Magnesium | 70.2 mg |
| Phosphorus | 125.6 mg |
| Sodium | 9.5 mg |
| Potassium | 269.4 mg |
| Zinc | 0.8 mg |
Yes very nice recipe
A quick nourishing rice with basic Indian spices.