You are here: Home >  Course  >  Main Course  >  Indian Rice  >  Low Cal Rice Recipes  >  Sprouts Pulao ( Low Cal)

Sprouts Pulao ( Low Cal)

 

This recipe has been viewed 67863 times


sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao | with 37 amazing images.

sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao is a healthier rice delicacy using brown rice. Learn how to make mixed sprouts pulao.

To make sprouts pulao, 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.

Mildly spiced brown rice, to which sprouts and veggies have been added, is full of flavours with an eye appeal to please you. What gives this quick and easy sprouts pulao a perfect Indian touch is the use of pav bhaji masala, as usually added in Tava Pulao.

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 done in this recipe of mixed sprouts pulao, are a better source of protein than when consumed on their own.

Healthy sprouts pulao has other benefits too! Sprouts are also a good source of fibre and other nutrients like protein, B vitamins, magnesium, phosphorus and iron. A small portion of this rice can be enjoyed by heart patients, diabetics and weight-watchers occasionally. Try and accompany it with a bowl of soup and salad to keep the carbs balanced.

Tips for sprouts pulao. 1. The brown rice should be well cooked but mushy. 2. Prefer a broad or a deep non-stick pan so mixing is easy. 3. Pav bhaji masala can be replaced with garam masala or any biryani masala.

Enjoy sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao | with step by step photos.

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

Tags

Low Cal Rice RecipesQuick Vegetarian Rice, khichdi RecipesSenior CitizenPCOSSproutsAids Hiv DietPregnancy Rice, Khichdi & Pulao

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

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

Sprouts Pulao Video by Tarla Dalal

Sprouts Pulao ( Low Cal) recipe with step by step photos

If you like sprouts pulao
  1. If you like sprouts pulao recipe |  moong matki pulao | quick and easy sprouts pulao | healthy sprouts pulao | then also try other healthy sprouts based recipes like
    • spinach mixed sprouts raita | healthy palak sprouts raita | raita for Healthy Heart, Diabetes and Weight Loss | with 7 amazing images.
    • sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images.
    • bean sprouts and veggie wrap recipe | veg wrap with bean sprouts | Indian protein rich recipe | sprouts veggie wrap | with step by step images.

How to make boiled moong sprouts
  1. To make boiled moong sprouts for sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao, first choose good quality of moong. Inspect the beans to ensure they are dust-free and without stones, debris and insects. 
  2. Take around 1 cup of moong  in a deep bowl.
  3. Wash it very well with enough water.
  4. Click here for detailed recipe of how to make boiled moong sprouts.

How to make boiled matki sprouts
  1. To make boiled matki sprouts for sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao, first choose good quality of moath beans. Inspect the beans to ensure they are dust-free and without stones, debris and insects. 
  2. Take around 1 cup of matki in a deep bowl. 
  3. Wash it very well with enough water. 
  4. Click here for detailed recipe of how to make boiled matki sprouts.

How to cook brown rice
  1. To make the Brown Rice, wash the ir thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster.
  2. Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan. Bring it to a boil.
  3. Add the salt to taste. (1 tsp approx.)
  4. Add the Brown Rice to this water and mix well.
  5. Cook the Brown Rice for about  20 to 25 minutes  or till it’s tender but the grains are separate. It should not be mushy.
  6. Drain the rice using a sieve. You can rinse the brown rice under cold water so that it cools down quicky and there is no carry-over cooking.
  7. Transfer the Brown Rice to a plate, spread it out. Use as required.

How to make sprouts pulao
  1. To make sprouts pulao recipe |  moong matki pulao | quick and easy sprouts pulao | healthy sprouts pulao | heat 1 tsp oil in a non-stick broad pan.
  2. Add 1 tsp cumin seeds (jeera).
  3. When the seeds crackle, add 1/2 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 
  4. Sauté on a medium flame for 1 to 2 minutes, or till the onions turn translucent.
  5. Add 1 tsp finely chopped garlic (lehsun). Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic. 
  6. Add 1 tsp finely chopped ginger (adrak). Ginger is an effective cure for congestion, sore throat, cold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.
  7. Add a pinch turmeric powder (haldi). One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.
  8. Add 1/2 tsp chilli powder.
  9. Add 1/4 cup finely chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  
  10. Add a little water (approx. 1 tbsp).
  11. Mix well and cook on a medium flame for another 2 to 3 minutes, while stirring occasionally.
  12. Add 3 tbsp finely chopped capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum.
  13. Add a little more water (approx. 1 tbsp).
     
  14. Mix all the vegetables and spices of sprouts pulao recipe | mixed sprouts pulao | quick and easy sprouts pulao | healthy sprouts pulao well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
  15. Add 1 tsp pav bhaji masala.
  16. Add salt to taste.
  17. Add matki sprouts.  Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.
  18. Add 1/2 cup boiled moong (whole green gram).  Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count.  The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases, help to maintain blood pressure and good for pregnancy. See detailed benefits of sprouted moong in moong sprouts glossary.
  19. Mix well and cook for 2 to 3 minutes, while stirring continuously.
  20. Add cooked brown rice. The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart. It can be opted by people on weight loss ocassioanlly in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. See article is brown rice good for you? 
  21. Mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
  22. Serve sprouts pulao recipe |  moong matki pulao | quick and easy sprouts pulao | healthy sprouts pulao | immediately.

Health Benefits of sprouts pulao
  1. moong matki pulao | healthy sprouts pulao | – a multi-nutrient rice delicacy.
  2. Sprouts are known as living food as they abound in protein and fibre. They add satiety and thus are beneficial for weight loss. 
  3. In combination with brown rice, this pulao can occasionally be enjoyed in small quantities by heart patients and diabetics. We suggest half serving and to try and accompany it with a bowl of soup and salad to keep the carbs balanced.
  4. With 187 calories and 3.3 g of fibre it is a healthier option than plain white rice. 
  5. You can use any one sprouts or mixed sprouts of your choice. It is a good source of other nutrients like B vitamins, magnesium, phosphorus and iron.

Tips for sprouts pulao
  1. The brown rice should be well cooked but mushy.
  2. Prefer a broad or a deep non-stick pan so mixing is easy.
  3. Pav bhaji masala can be replaced with garam masala or any biryani masala.
Nutrient values per serving
Energy187 cal
Protein6.7 g
Carbohydrates34.6 g
Fiber3.3 g
Fat2.3 g
Cholesterol0 mg
Vitamin A111.5 mcg
Vitamin B10.3 mg
Vitamin B20 mg
Vitamin B31.7 mg
Vitamin C23.6 mg
Folic Acid61.5 mcg
Calcium51.5 mg
Iron2 mg
Magnesium80 mg
Phosphorus138.2 mg
Sodium8.4 mg
Potassium304.8 mg
Zinc1.2 mg
Outbrain

Reviews