Moong Sprouts Rice


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Moong Sprouts Rice, rice tossed with a wonderful assortment of spices and paneer is layered with a toothsome curry of nutritious moong sprouts cooked with a semi-spicy masala paste, and baked.

मूंग स्प्राउट्स राइस - हिन्दी में पढ़ें 

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The moong sprouts rice is what you could call a ‘one-kadhai meal’! of course, it takes a little help from the handy microwave oven. Rice tossed with a wonderful assortment of spices and paneer, is layered with a toothsome curry of nutritious moong sprouts cooked with a semi-spicy masala paste, and baked in an oven to enhance and lock in the myriad flavours and aromas contributed by the ingredients.

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Moong Sprouts Rice recipe - How to make Moong Sprouts Rice

Preparation Time:    Cooking Time:    Baking time:  20 to 25 minutes   Baking temperature:  180°C (360°F)   Total Time:     Makes 4 servings
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Ingredients

For The Rice
3 cups cooked rice (chawal)
2 tbsp ghee
1 tsp caraway seeds (shahjeera)
3 cloves (laung / lavang)
2 cardamoms
1 tsp finely chopped garlic (lehsun)
1/2 tsp finely chopped green chillies
1/2 cup paneer (cottage cheese) cubes
salt to taste

For The Moong Sprouts Curry
3/4 cup sprouted moong (whole green gram)
1 tbsp ghee
2 bayleaves (tejpatta)
1/4 cup grated onions
1/2 cup grated tomatoes
salt to taste
1 tbsp fresh cream

To Be Blended Into A Smooth Paste (using A Little Water)
1 tsp coriander (dhania) seeds
1 tbsp poppy seeds (khus-khus)
1/2 tsp cumin seeds (jeera)
2 black peppercorns (kalimirch)
3 whole dry kashmiri red chillies , broken into pieces
2 garlic (lehsun) cloves (lehsun)
25 mm (1") piece ginger (adrak)

Other Ingredients
ghee for greasing
1 tbsp milk
Method
For the rice

  1. Heat the ghee in a deep non-stick kadhai, add the caraway seeds, cloves and cardamom and sauté on a medium flame for a few seconds.
  2. Add the garlic and green chillies and sauté on a medium flame for a few more seconds.
  3. Add the paneer and sauté on a medium flame for 1 minute.
  4. Add the cooked rice and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  5. Divide the rice into 3 equal portions and keep aside.

For the moong sprouts curry

  1. Heat the ghee in a deep non-stick kadhai, add the bayleaves and onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the prepared paste and 2 tbsp of water and sauté on a medium flame for 2 minutes.
  3. Add the tomatoes, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  4. Add the moong sprouts, salt and 1 cup of water, mix well and cook on a medium flame for 10 to 12 minutes, while stirring occasionally.
  5. Add the cream and mix well.
  6. Divide the curry into 2 equal portions and keep aside.

How to proceed

  1. Grease a microwave safe baking bowl with ghee, put 1 portion of rice in it and spread it evenly using the back of a spoon.
  2. Pour 1 portion of the moong sprouts curry over it and spread it evenly.
  3. Again spread a portion of the rice and moong sprouts curry evenly over it.
  4. Finally add the remaining portion of rice over it and spread it evenly.
  5. Pour the milk over it, cover with a lid and bake in a pre-heated oven at 180°c (360°f) for 15 to 20 minutes or microwave on high for 3 minutes.
  6. Just before serving, turn upside down on a big serving plate.
  7. Serve immediately.

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