Brown Rice Sprouts Pulao Recipe

Brown Rice Sprouts pulao is a perfect melange of healthy brown rice, sprouts and vegetables. This healthy dish is a perfect cereal-pulse protein combination, high fibre, folate, magnesium, phosphorus and manganese. It is best to be accompanied with vegetable raita or curd.

Nutritional info

ingredients
2 Tbsp(27.0 gm) Brown Rice
ingredients
1 Tbsp(15.0 gm) Matki
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1 Tbsp(8.0 gm) Onion (Chopped)
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1 Tbsp(13.0 gm) Tomato (Chopped)
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1 Tbsp(10.0 gm) Peas
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2 Tsp(6.0 gm) French Beans (Chopped)
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2 Tsp(5.0 gm) Carrot (Chopped )
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2 Tsp(2.0 gm) Coriander Leaves (Chopped)
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1/4 Tsp(0.54 gm) Red Chilly (Powder)
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1/4 Tsp(0.41 gm) Dhania Powder
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1/4 Tsp(0.59 gm) Jeera
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1/8 Tsp(0.3 gm) Haldi
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1 No.(1.0 gm) Star Anise
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1 No.(0.3 gm) Bay Leaf
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1/8 Tsp(0.56 gm) Salt
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1 Tsp(3.0 ml) Oil
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As Required(40.0 ml) Water
  • Soak matki overnight and keep it in wet cloth for overnight to sprout.

  • Soak and cook brown rice, keep it aside.

  • Boil peas and keep aside.

  • In a deep non stick pan, add 1 tsp oil.

  • Add 1 star anise, 1 bay leaf, 1/4th tsp jeera, 1 tbsp chopped onion, 2 tsp chopped french beans, 1 tbsp boiled peas, 2 tsp chopped carrot and saute.

  • Now add 1/4th tsp salt, 1/4th tsp dhania powder, 1/8th tsp haldi, 1/4th tsp red chilly powder and mix.

  • To the pan add 2 tbsp chopped tomato and the cooked brown rice. Mix it well.

  • Finish it by adding 2 tsp chopped coriander leaves and sprouted matki.

  • Give it a mix and serve with raita.