Hariyali Mixed Sprouts Pulao
by Tarla Dalal
Added to 60 cookbooks
This recipe has been viewed 9766 times
This sumptuous yet simple rice preparation is enlivened by the addition of a peppy coriander-mint chutney and crunchy sprouts.
Sprouting enhances the nutritive value of pulses and legumes, and also makes them easier to digest – making it a highlight of the Hariyali Mixed Sprouts Pulao.
To make the meal all the more healthier, fibre-rich brown rice is used, which helps lower blood glucose levels. The chutney too plays a greater role than enhancing the flavour, as it provides a significant dose of vitamins A and C plus iron too.
You can also try other interesting diabetic friendly recipes like the Buckwheat, Moong and Vegetable Khichdi and Bulgur Wheat and Matki Pulao .
- Combine all the ingredients and blend in a mixer using little water to a smooth paste.
- Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the coriander-mint chutney and mix well and sauté on a medium flame for a few seconds.
- Add the mixed sprouts, mix well and cook on a medium flame for 1 minute.
- Add the brown rice and salt and mix well and cook on a medium for 1 to 2 minutes, while stirring occasionally.
- Serve hot.
Nutrient values per serving
|Energy|| 159 kcal|
|Protein|| 4.6 gm|
|Carbohydrates|| 27.3 gm|
|Fat|| 2.5 gm|
|Vitamin A|| 532.6 mcg|
|Vitamin C|| 10.5 mg|
|Calcium|| 52.4 mg|
|Iron|| 1.5 mg|
|Folic Acid|| 17.3 mcg|
|Fibre|| 1.5 gm|
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