How many calories does one serving of Sprouts Pulao have?
One serving ( 164 grams) of Sprouts Pulao gives 158 calories. Out of which carbohydrates comprise 151 calories, proteins account for 19 calories and remaining calories come from fat which is 36 calories. One serving of Sprouts Pulao provides about 10.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Sprouts Pulao recipe serves 4. Makes 655 grams of pulao
158 calories for 1 serving of Spicy Sprouts Pulao, Cholesterol 0 mg, Carbohydrates 28.7g, Protein 6.1g, Fat 2.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spicy Sprouts Pulao.
See sprouts pulao recipe | brown rice sprouts pulao | pressure cooked healthy sprouts pulao |
sprouts pulao recipe is a healthy Indian pulao cooked with just 1 tsp oil. Learn how to make brown rice sprouts pulao | pressure cooked healthy sprouts pulao |
A Indian rice delicacy, sprouts pulao makes a perfect main course on days when you find yourself a bit too busy to cook anything elaborate.
To make sprouts pulao 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 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 of brown rice sprouts pulao. Moreover, sprouts are easier to digest and give you abundant calcium, iron and fibre, making this a really wholesome meal too.
Sprouts Pulao is rich in magnesium, Vitamin B1, Phosphorus.
Pro tips for brown rice sprouts pulao. 1. Use coconut oil for a healthier diet. 2. Note that 1/2 cup brown rice becomes 3/4th cup after soaking. 3 You can increase the sprouts by 1/2 a cup to get more fibre and nutrients. 4. Sprouts pulao is suitable for diabetics ( limited quantity) and heart patients.
Is Sprouts Pulao healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
Brown Rice : The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantities. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for your heart. It can be opted by people on weight loss occasionally in very small quantities along with some vegetables. It is rich in thiamine and niacin, which are involved in energy metabolism reactions. See article is brown rice good for you?
Sprouts ( mixed sprouts) : Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%. On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin A, Vitamin C, Vitamin E, Vitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts.
Onions (pyaz, kanda) : Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
Can diabetics, heart patients and over weight individuals have Sprouts Pulao?
Yes, but control protion size. The glycemic indiex of brown rice is lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantities.
On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin A, Vitamin C, Vitamin E, Vitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly.
Can healthy individuals have Sprouts Pulao?
What is a healthy accompaniment to this rice?
We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita.
Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |
Sprouts Pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 23% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 18% of RDA.