Moong Sprouts Pulao ( Microwave Recipe)
by Tarla Dalal
Protein-rich moong sprouts pulao can be made quite easily and quickly in the microwave. Keep some sprouts ready at all times, so that you can whip up such easy but healthy meals in a jiffy!
Moong Sprouts Pulao ( Microwave Recipe) recipe - How to make Moong Sprouts Pulao ( Microwave Recipe)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
To Be Mixed Together In Masala Mixture
2 tsp coriander-cumin seeds (dhania-jeera) powder
2 tsp sugar
1 tsp chilli powder
2 tbsp grated fresh coconut
2 tbsp chopped coriander (dhania)
a pinch asafoetida (hing)
salt to taste
Other Ingredients
2 tbsp ghee
3/4 cup uncooked rice (chawal) , cleaned , washed and soaked for 1 hour
3/4 cup moong (whole green gram) sprouts
1/8 tsp asafoetida (hing)
1/4 tsp turmeric powder (haldi)
Method
- Method
- Put the ghee in a microwave-safe bowl and microwave on high for 30 seconds.
- Add the rice, moong sprouts, asafoetida, turmeric powder, prepared masala mixture and 2 cups of water and mix well.
- Cover and microwave on high for about 15 minutes, stirring twice in between after every 5 minutes.
- Serve immediately.
Nutrient values per serving
| Energy | 236 cal |
| Protein | 5.2 g |
| Carbohydrates | 33.4 g |
| Fiber | 4 g |
| Fat | 9.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 173.3 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 2.8 mg |
| Folic Acid | 77.5 mcg |
| Calcium | 20.9 mg |
| Iron | 0.8 mg |
| Magnesium | 44.1 mg |
| Phosphorus | 100.6 mg |
| Sodium | 7.4 mg |
| Potassium | 145.6 mg |
| Zinc | 0.8 mg |
Outbrain
the kichadi came out superb with yummy taste. easy to cook with common household ingredients. Note- if rice not soaked, then minimum 25minutes microwave cooking required, under Hi mode.
Very very delicious. Cooks fast. Nice aroma from Ghee.
Nice sprouts based rice.