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

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: 
Cooking Time: 
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

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

How to proceed

  1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
  2. Add the coriander-mint chutney and mix well and sauté on a medium flame for a few seconds.
  3. Add the mixed sprouts, mix well and cook on a medium flame for 1 minute.
  4. Add the brown rice and salt and mix well and cook on a medium for 1 to 2 minutes, while stirring occasionally.
  5. Serve hot.
Nutrient values per serving
EnergyProteinCarbohydratesFatVitamin AVitamin CCalciumIronFolic AcidFibre
159 kcal 4.6 gm 27.3 gm 2.5 gm 532.6 mcg 10.5 mg 52.4 mg 1.5 mg 17.3 mcg 1.5 gm

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