Sprouts and Methi Rice
by Tarla Dalal
In a rush? You still need healthy food to stay energetic! How about preparing this super tasty Sprouts and Methi Rice one-dish meal that you can have right away or even take along in your dabba? The blend of brown rice with mixed sprouts, fenugreek leaves and spices makes this a tasteful dish brimming with iron.
Sprouts and Methi Rice recipe - How to make Sprouts and Methi Rice
Soaking Time: 30 minutes Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 cup mixed sprouts
1 1/2 cups finely chopped fenugreek (methi) leaves
3/4 cup brown rice
2 tsp oil
1 tsp cumin seeds (jeera)
1 green chilli ,
1/2 tsp finely chopped ginger (adrak)
1 tbsp finely chopped garlic (lehsun)
1/2 cup finely chopped onions
1/2 cup finely chopped tomatoes
1/4 tsp turmeric powder (haldi)
1 tsp chilli powder
salt to taste
Method
- Method
- Clean, wash and soak the brown rice in enough water in a deep bowl for 30 minutes. Drain well and keep aside.
- Heat the oil in a pressure cooker and add the cumin seeds.
- When the seeds crackle, add the green chilli, ginger, garlic and onions and sauté on a medium flame for 1 to 2 minutes.
- Add the tomatoes, fenugreek leaves, turmeric powder, chilli powder and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add the soaked and drained brown rice, mixed sprouts, 1¾ cups of water and salt, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Serve hot.
Nutrient values per serving
| Energy | 217 cal |
| Protein | 7.5 g |
| Carbohydrates | 38.2 g |
| Fiber | 3.3 g |
| Fat | 3.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 338.4 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.9 mg |
| Vitamin C | 12.9 mg |
| Folic Acid | 13.4 mcg |
| Calcium | 105.6 mg |
| Iron | 2.7 mg |
| Magnesium | 105.3 mg |
| Phosphorus | 139.8 mg |
| Sodium | 17.8 mg |
| Potassium | 336.8 mg |
| Zinc | 0.8 mg |
Outbrain
You haven''t mentioned at which step should we add the sprouts. I''m assuming after the methi leaves are added?
A delicious rice with a health quotient from sprouts and methi.