Sprouted Matki Rice
by Tarla Dalal
This fantabulous recipe using matki is so tasty that you will soon want to prepare the same dish using other sprouts as well!
Crunchy veggies like onion and capsicum, a host of aromatic spices and perfectly cooked long-grained rice team up brilliantly with wholesome matki sprouts to create a sumptuous Main Course that you will love to dine on.
Toss gently after adding the rice, so as to retain the shape of the long grains, which looks very nice when dotted with colourful veggies and sprouts.
Serve the Sprouted Matki Rice with a refreshing raita, a Salads and Pickles / Aachar to make a very satiating meal.
Sprouted Matki Rice recipe - How to make Sprouted Matki Rice
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1 cup sprouted matki (moath beans)
1 cup cooked long grained rice (basmati)
1 tbsp oil
2 cloves (laung / lavang)
2 cardamoms
1 small stick cinnamon (dalchini)
1/4 tsp asafoetida (hing)
1 tsp finely chopped green chillies
1/2 tsp finely chopped ginger (adrak)
1/2 cup finely chopped onions
1/2 cup finely chopped capsicum
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander (dhania) powder
salt to taste
For The Garnish
2 tbsp chopped coriander (dhania)
- Method
- Heat the oil in a broad non-stick pan, add the cloves, cardamom, cinnamon and asafoetida and sauté on a medium flame for a few seconds.
- Add the green chillies ginger, capsicum and onions and sauté on a medium flame for 2 to 3 minutes.
- Add the turmeric powder, chilli powder, coriander powder and sauté on a medium flame for a few seconds.
- Add the sprouted matki, salt and ¼ cup of water, mix well and cover with a lid and cook on a medium flame for 5 to7 minutes, while stirring occasionally.
- Add the rice, toss gently and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Serve hot garnished with coriander.
Matki Pulao (Protein Rich Recipe) Video by Tarla Dalal's Team
| Energy | 319 cal |
| Protein | 8.8 g |
| Carbohydrates | 58.5 g |
| Fiber | 3.8 g |
| Fat | 5.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 133.5 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 30.6 mg |
| Folic Acid | 5.9 mcg |
| Calcium | 55.1 mg |
| Iron | 2.4 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 6.3 mg |
| Potassium | 228.9 mg |
| Zinc | 0.9 mg |
Wow. Loved it. Quick and easy to make. Will definitely make it again.
instant, quick matki rice.. i have loved this recipe as it requires less time to prepare.. just sauteing it.. and this is equally tasty... i try to make this with other sprouts also..