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mixed sprouts brown rice recipe | healthy sprouts pulao | healthy pulao for weight loss, pregnancy, heart health |

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Tarla Dalal

18 January, 2020

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मिक्स स्प्राउट ब्राउन राइस | पौष्टिक स्प्राउट राइस | वजन घटाने, गर्भावस्था, हृदय स्वास्थ्य के लिए स्वस्थ पुलाव | - हिन्दी में पढ़ें (Mixed Sprouts Brown Rice, Healthy Sprouts Pulao in Hindi)

Table of Content

About Mixed Sprouts Brown Rice, Healthy Sprouts Pulao

Ingredients

Methods

Like mixed sprouts brown rice

To cook brown rice

To proceed mixed sprouts brown rice

Benefits of Mixed Sprouts Brown Rice

FAQ

Nutrient values

mixed sprouts brown rice recipe | healthy sprouts pulao | healthy pulao for weight loss, pregnancy, heart health | mixed sprouts with brown rice | with 19 amazing images.

Mixed Sprouts Brown Rice Pulao: A Powerhouse of Nutrition

This Mixed Sprouts Brown Rice Pulao is a magnificent one-pot meal that elevates the simple pulao to a nutritional powerhouse. It perfectly combines 1 1/4 cups soaked and cooked brown rice with 1 cup boiled mixed sprouts, making it a much healthier choice than white rice pulao. The dish is generously punctuated with vibrant vegetables like capsicum, spring onions, and tomatoes, and is elegantly flavoured with common Indian spices. It’s a complete meal that is not only delicious but also fantastic for the entire family and a great dish to pack in the tiffin box for work or school.

Simple Steps for a Wholesome Pulao

Preparing this healthy Indian mixed sprouts pulao is quick, especially since the brown rice and mixed sprouts are pre-cooked. Start by heating 2 tsp oil in a broad non-stick pan, then add cloves and a pinch of asafoetida (hing). Next, sauté the flavour base of finely chopped green chillies, grated ginger (adrak), capsicum, and spring onions for a few minutes. Add the tomatoes, coriander (dhania), and the spice powders—turmeric powder (haldi), chilli powder, and coriander powder—and cook well. Finally, combine the mixed sprouts, brown rice, and salt to taste, mixing everything gently for two minutes. Serve this vibrant pulao hot, garnished with spring onion greens.

Excellent for Weight Loss and Diabetes Management

The Mixed Sprouts Brown Rice Pulao is an ideal addition to a weight loss diet. Brown rice is rich in fiber compared to white rice, which promotes a feeling of fullness and helps manage appetite. Crucially, the recipe cleverly keeps the proportion of brown rice less, while increasing the dose of the sprouts and veggies. This higher fiber and protein content makes it excellent for managing blood sugar, as fiber slows down glucose absorption, preventing blood sugar spikes. For diabetics, this makes it a much safer and more satisfying grain-based meal.

Benefits for Heart Health

This healthy sprouts pulao is heart-friendly due to its high content of fiber and antioxidants. The fiber in the brown rice and mixed sprouts actively helps to reduce unhealthy cholesterol levels by preventing its absorption, which is vital for maintaining a healthy cardiovascular system. Furthermore, the combination of vegetables and sprouts provides essential vitamins and antioxidants that fight cellular damage and inflammation, contributing to overall heart health.

Nutritional Support During Pregnancy

For expectant mothers, this mixed sprouts with brown rice dish is a highly nutritious choice. The combination of rice and sprouted legumes (like matki) significantly improves the protein quality of the meal, which is essential for the baby's growth and development. Moreover, this dish is loaded with critical nutrients such as iron, which helps prevent anaemia, and folic acid (especially abundant in sprouts), which is vital for preventing birth defects. The added vitamin B1 supports energy metabolism for both mother and child.

Packed with Protein, Fiber, and Antioxidants

This healthy Indian mixed sprouts pulao is a testament to the power of simple, whole ingredients. By replacing polished white rice with brown rice and combining it with various sprouted legumes, the dish is transformed into a rich source of fiber and protein. The inclusion of diverse spices and vegetables further ensures a high concentration of antioxidants, making the meal not just filling but truly functional. It's a deliciously easy way to boost your daily intake of essential iron, folic acid, and vitamin B1.

Would you like to explore other healthy brown rice or sprouts-based recipes?

Enjoy mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | with step by step photos.

Ingredients

For Mixed Sprouts Brown Rice

1 cup boiled mixed sprouts

1 1/4 cups soaked and cooked brown rice

2 tsp oil

2 clove (laung / lavang)

1/4 tsp asafoetida (hing)

1/2 tsp finely chopped green chillies

1 tsp grated ginger (adrak)

1/2 cup chopped capsicum

1/2 cup chopped spring onions

1/2 cup chopped tomato

1/4 cup finely chopped coriander (dhania)

1/4 tsp turmeric powder (haldi)

1/2 tsp chilli powder

1 tsp coriander (dhania) powder

salt to taste

For The Garnish

1/4 cup finely chopped spring onion greens

Method

For mixed sprouts brown rice

To make mixed sprouts brown rice, heat the oil in a broad non-stick pan, add the cloves and asafoetida and sauté on a medium flame for a few seconds.
Add the green chillies, ginger, capsicum and spring onions and sauté on a medium flame for 2 to 3 minutes.
Add the tomatoes, coriander, turmeric powder, chilli powder and coriander powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Add the mixed sprouts, brown rice and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
Serve the mixed sprouts brown rice hot garnished with spring onion greens.

Mixed Sprouts Brown Rice, Healthy Sprouts Pulao recipe with step by step photos

Like mixed sprouts brown rice

1. If you like mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | given below is the list to similar recipes :

To cook brown rice

1. To make the Brown Rice, wash the ir thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster.
2. Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan. Bring it to a boil.
3. Add the salt to taste.
4. Add the Brown Rice to this water and mix well.
5. Cook the Brown Rice for about 20 to 25 minutes or till it’s tender but the grains are separate. It should not be mush.
6. Drain the rice using a sieve. You can the rice under cold water so that it cools down quicky and there is no carry-over cooking.
7. Transfer the Brown Rice to a plate, spread it out. Use as required.

To proceed mixed sprouts brown rice

1. To make mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice | heat oil in a broad non-stick pan.
2. Add cloves. It will give a nice flavor to our pulao.
3. Add asafoetida. It aids in digestion.
4. Saute on a medium flame for few seconds.
5. Add green chillies. You can adjust the quantity according to your preference of spice.
6. Add ginger. You can even add garlic if you wish to.
7. Add capsicum. You can even use bell peppers to make the rice even colorful.
8. Add spring onion.
9. Saute on a medium flame for 2-3 minutes.
10. Add tomatoes.
11. Add coriander. It will add a refreshing taste to our healthy sprouts pulao.
12. Add turmeric powder.
13. Add red chili powder.
14. Add coriander powder.
15. Mix well and saute healthy Indian mixed sprouts pulao on medium flame for 2-3 minutes while stirring occasionally.
16. Add boiled mixed sprouts.
17. Add brown rice and salt.
18. Mix well and cook mixed sprouts with brown rice on medium flame for 2 minutes, while stirring occasionally.
19. Serve heathy sprouts pulao hot and garnish with spring onion greens.

Benefits of Mixed Sprouts Brown Rice

1. Mixed Sprouts Brown Rice - A One Dish Meal for Pregnancy, Kids, Senior Citizens and Heart Disease.
2. This rice provides enough protein, carbs and fats to qualify as a one dish meal.
3. Sprouting makes them easier to digest.
4. A serving of this sprouts rice lends about 8% of vitamin A which is needed for healthy vision, glowing skin and to build immunity.
5. A combination of sprouts and rice qives good quality protein and calcium, both of which are required to strengthen bones.
6. Magnesium and potassium in this pulao will help to keep your heart healthy.
7. Folic acid from this pulao will help in smooth functioning of brain and heart.
8. Senior citizens can over cook the sprouts slightly so chewing becomes easier.
9. People with exsisting heart disease can enjoy half serving of this pulao ocassionally.
10. Diabetics are advised to restrict the quantity to about 1/4 cup ocassionally.

FAQ

1. Q. If i don't have mixed sprouts can i use moong sprouts ? A. Yes, you can use moong sprouts or matki sprouts.

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	185 cal
Protein	6 g
Carbohydrates	30 g
Fiber	4.7 g
Fat	4.5 g
Cholesterol	0 mg
Sodium	9.5 mg

Click here to view Calories for Mixed Sprouts Brown Rice, Healthy Sprouts Pulao

The Nutrient info is complete

Your Rating*

☆ ☆ ☆ ☆ ☆

n_katira

Aug. 12, 2019, 12:50 a.m.

A quick nourishing rice with basic Indian spices.

maruti patel

Aug. 17, 2016, 9:43 a.m.

Yes very nice recipe

Tarla Dalal

Aug. 17, 2016, 9:43 a.m.

HiMaruti , we are delighted you loved the Sprout Pulao recipe. Please keep posting your thoughts and feedback. Happy Cooking.

vimal

April 7, 2016, 5:35 p.m.

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