Sprouts Pulao ( Low Cal)
by Tarla Dalal

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Mildly spiced brown rice, to which sprouts and veggies have been added, is garnished with mint, to enhance its flavours. Sprouting pulses leads to the production of enzyme called "amylase" which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as i have done in this recipe, are a better source of protein than when consumed on their own.

Sprouts Pulao ( Low Cal) recipe - How to make Sprouts Pulao ( Low Cal)

1/2 cup matki (moth beans) sprouts
1/2 cup boiled moong (whole green gram) sprouts
2 cups cooked brown rice
1 tsp oil
1 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
1 tsp finely chopped garlic (lehsun)
1 tsp finely chopped ginger (adrak)
a pinch turmeric powder (haldi)
1/2 tsp chilli powder
1/4 cup finely chopped tomatoes
3 tbsp finely chopped capsicum
1 tsp pav bhaji masala
salt to taste

Method

Heat the oil in a non-stick broad pan and add the cumin seeds.
When the seeds crackle, add the onions and sauté on a medium flame for 1 to 2 minutes, or till the onions turn translucent.
Add the garlic, ginger, turmeric powder, chilli powder, tomatoes and a little water and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally.
Add the capsicum, a little more water and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
Add the pav bhaji masala, salt, matki sprouts and moong sprouts, mix well and cook for 2 to 3 minutes, while stirring continuously.
Add the brown rice, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
Serve immediately.