Spicy Sprouts Pulao

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A spicy rice delicacy, which makes a perfect main course on days when you find yourself a bit too busy to cook anything elaborate.

All you have to do is temper the brown rice and sprouts with just a spoonful of oil, and let them pressure cook together while you complete other chores.

The whole spices give this Spicy Sprouts Pulao a fantastic aroma and flavour, which makes it unnecessary to prepare an elaborate accompaniment.

Just a cup of chilled, low-fat raita is enough to round off this tasty one-pot meal. Moreover, sprouts are easier to digest and give you abundant calcium, iron and fibre, making this a really wholesome meal too.

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Preparation Time:    Cooking Time:     Makes 4 servings
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1 cup mixed sprouts (moong , matki , chana , rajma etc.)
1/2 cup brown rice , soaked for 30 minutes and drained
1 tsp oil
1 bayleaf (tejpatta)
1 clove (laung / lavang)
1 small stick cinnamon (dalchini)
1/2 tsp cumin seeds (jeera)
1 tsp ginger-green chilli paste
1/2 cup finely chopped onions
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)

  1. Heat the oil in a pressure cooker, add the bayleaf, clove, cinnamon and cumin seeds and sauté on a medium flame for 30 seconds.
  2. Add the ginger-green chilli paste and onions and sauté on a medium flame for 2 minutes.
  3. Add the brown rice and mixed sprouts and sauté on a medium flame for 2 minutes.
  4. Add the turmeric powder, chilli powder, coriander-cumin seeds powder, salt and 1 cup of hot water, mix well and pressure cook for 3 whistles.
  5. Allow the steam to escape before opening the lid.
  6. Serve hot garnished with coriander.

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Nutrient values per serving
141 kcal 4.4 gm 25.6 gm 2.2 gm 3.4 gm 37.2 mg 1.1 mg

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 on 16 Oct 15 03:56 PM

A good way to sneak in sprouts in our diet... with the use of brown rice this delicacy has been made healthy. Have this masaledar rice with a bowl of low-fat curds and a bowl of salad for a satiating meal.
 on 06 Sep 12 03:38 PM

Sprouts with rice make a healthy combo and cooked only in 1 tsp of oil.