Sprout Pulao


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5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 234 cookbooks   This recipe has been viewed 18404 times

This combination of rice and sprouted legumes (matki) improves the protein quality of the recipe which also provides a good amount of iron, folic acid and vitamin C. We have used matki in this recipe but you can use any other sprouted legume or a combination if you like. This is another good dish for the " tiffin box " to take to work. Your family will love it too.

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Sprout Pulao recipe - How to make Sprout Pulao

Preparation Time:    Cooking Time:    Total Time:     Serves 4.
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Method
  1. Heat the oil, add the cloves and asafoetida and sauté for a few seconds.
  2. Add the green chilli, ginger, capsicum and spring onions and sauté for 2 to 3 minutes.
  3. Add the turmeric powder, chilli powder, coriander powder and the matki and mix well.
  4. Add ¼ cup of water and salt and simmer over a slow flame till the matki is cooked.
  5. Add the rice and toss well.
  6. Serve hot, garnished with the chopped tomato and coriander.

Tips
  1. To sprout matki, soak in water for 6 to 8 hours. Then tie them in a damp muslin cloth. They will sprout in about 24 to 36 hours in warm weather.

Nutrient values per serving
Amt96 gm
Energy159 kcal
Protein5.2 gm
Cho25.3 gm
Fat4.1 gm
Vit-A107.7 mcg
Vit-C28.7 mg
Calcium54.6 mg
Iron1.9 mg
F.Acid3.9 mcg
Fibre1.1 gm

RECIPE SOURCE : Pregnancy CookbookBuy this cookbook
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Reviews

Sprout Pulao
5
 on 29 Mar 16 09:07 PM


Yes very nice recipe
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Tarla Dalal    HiMaruti , we are delighted you loved the Sprout Pulao recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Reply
30 Mar 16 11:26 AM
Sprout Pulao
5
 on 12 Jun 13 09:50 AM


A quick nourishing rice with basic Indian spices.