Mixed Sprouts Rice
by Tarla Dalal
This protein-rich rice preparation also presents a fiesta of colours, thanks to the use of a large variety of sprouts and veggies. Traditional indian spices add flavour to the rice, while the innovative use of pav bhaji masala imparts a tempting aroma to the vegetable preparation. The method adopted, of preparing the rice and veggies separately and then mixing them ensures that this mixed sprouts rice is conveniently moist and not too dry. It is as good as having a pulao and a subzi, but in a convenient one-dish format that you will love. Serve with a raita of your choice, and voila, you have a delicious and sumptuous meal.
Mixed Sprouts Rice recipe - How to make Mixed Sprouts Rice
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For The Rice
1 1/4 cups long grained rice (basmati) , soaked for 15 minutes and drained
2 tbsp ghee
1 tsp cumin seeds (jeera)
2 cloves (laung / lavang)
1 stick of cinnamon (dalchini)
1 bayleaf (tejpatta)
2 cardamoms , broken lightly
1/4 tsp turmeric powder (haldi)
salt to taste
For The Sprouts and Vegetable Mixture
1 cup boiled mixed sprouts
1/2 cup chopped and boiled mixed vegetables (carrots, French beans, green peas etc.)
1 tbsp butter
1/4 cup grated onions
1 tsp garlic (lehsun) paste
1/2 tsp chilli powder
1 tsp pav bhaji masala
1/2 cup finely chopped tomatoes
salt to taste
2 tbsp finely chopped coriander (dhania)
For Serving
fresh curds or kadhi
For the rice
- For the rice
- Heat the ghee in a pressure cooker and add the cumin seeds, cloves, cinnamon, bayleaf and cardamom and sauté on a medium flame for 1 minute.
- Add the rice and sauté on a medium flame for another 1 minute.
- Add the turmeric powder, salt and 2 ½ cups of hot water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside.
For the sprouts and vegetable mixture
- For the sprouts and vegetable mixture
- Heat the butter in a broad non-stick pan, add the onions and cook on a medium flame for 2 minutes, while stirring continuously.
- Add the garlic paste, chilli powder, pav bhaji masala, 2 tbsp of water, mix well and cook on a medium flame for 1 minute, while stirring continuously.
- Add the tomatoes, 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes.
- Add the boiled sprouts, boiled mixed vegetables, 2 tbsp of water and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the salt and coriander, mix well and cook on a medium flame for 1 minute. Keep aside.
How to proceed
- How to proceed
- Add the rice into the sprouts and vegetable mixture, mix lightly and cook on a medium flame for 1 minute.
- Fill the rice and sprout vegetable mixture in a glass bowl and demould on a plate.
- Serve hot with fresh curds or raita or kadhi.
Mixed Sprouts Rice Video by Tarla Dalal
| Energy | 343 cal |
| Protein | 8.8 g |
| Carbohydrates | 55.4 g |
| Fiber | 4.3 g |
| Fat | 9.5 g |
| Cholesterol | 7.5 mg |
| Vitamin A | 408.1 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 12 mg |
| Folic Acid | 15 mcg |
| Calcium | 64.1 mg |
| Iron | 2.5 mg |
| Magnesium | 102.1 mg |
| Phosphorus | 167 mg |
| Sodium | 40.4 mg |
| Potassium | 322.6 mg |
| Zinc | 1.3 mg |
I tried Rice and sprout recepie and everyone loved it. Quite healthy with sprouts and lots of vegetables.
I tried this recipe on Mon 7 Oct 2013 and it came out very well .
Thank you for this recipe.. I made few changes to this ... I didnot make a paste of khus khus n kaju seeds as i wanted my biryani to be healthy. Also i used brown rice instead of basmati..i used chopped tomatoes instead of Tomato puree the taste is amazing of all sprouts and vegetables... This way it becomes healthy n my whole family had brown rice too...