Hariyali Mixed Sprouts Pulao (Diabetic Friendly) Video by Tarla Dalal

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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. Serve with low-fat curds or kala jamun raita.

Recipe Description for Hariyali Mixed Sprouts Pulao

Preparation Time: 15 mins
Cooking Time: 6 mins
Makes 4 servings
Show me for servings

Ingredients

1 cup boiled mixed sprouts (matki , moong. , chana etc.)
2 cups cooked brown rice
2 tsp oil
1/2 cup thinly sliced onions

For The Coriander-mint Chutney
1 cup chopped coriander (dhania)
1/2 cup chopped mint leaves (phudina)
1 tsp chopped ginger (adrak)
2 green chillies , roughly chopped
4 garlic (lehsun) cloves
1 tbsp lemon juice
salt to taste

Method

For the coriander-mint chutney

Combine all the ingredients and blend in a mixer using little water to a smooth paste.

How to proceed

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.

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Nutrient values per serving