Sprout Pulao


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Sprout Pulao is a mildly spiced pot meal treat of wholesome matki sprouts, capsicums, spring onions and rice.


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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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Serves 4.
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Ingredients

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
AmtEnergyProteinChoFatVit-AVit-CCalciumIronF.AcidFibre
96 gm159 kcal5.2 gm25.3 gm4.1 gm107.7 mcg28.7 mg54.6 mg1.9 mg3.9 mcg1.1 gm
RECIPE SOURCE : Pregnancy CookbookBuy this cookbook
1 review received for Sprout Pulao
1 FAVOURABLE REVIEW

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 Reviewed By
n_katiraJune 12, 2013

A quick nourishing rice with basic Indian spices.

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Reviewed June 12, 2013by n_katira

A quick nourishing rice with basic Indian spices.

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