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sprouts pulao recipe | brown rice sprouts pulao | pressure cooked healthy sprouts pulao |


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Sprouts Pulao

sprouts pulao recipe | brown rice sprouts pulao | pressure cooked healthy sprouts pulao | with 20 amazing images.

sprouts pulao recipe is a healthy Indian pulao cooked with just 1 tsp oil. Learn how to make sprouts pulao recipe | 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.

Enjoy sprouts pulao recipe | brown rice sprouts pulao | pressure cooked healthy sprouts pulao | with step by step photos.

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Sprouts Pulao recipe - How to make Sprouts Pulao

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

For Sprouts Pulao
1 cup mixed sprouts (moong , matki , chana , rajma etc.)
1/2 cup brown rice , soaked for 30 minutes and drained
1 tsp coconut oil or oil
1 bay leaf (tejpatta)
1 clove (laung / lavang)
1 small stick cinnamon (dalchini)
1/2 tsp cumin seeds (jeera)
1 tsp ginger-green chilli paste
1/2 cup finely chopped onions
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)
Method

For sprouts pulao
    For sprouts pulao
  1. To make sprouts pulao, heat the oil in a pressure cooker, add the bayleaf, clove, cinnamon and cumin seeds and sauté on a medium flame for 30 seconds.
  2. Add the ginger-green chilli paste and onions and sauté on a medium flame for 2 minutes.
  3. Add the brown rice and mixed sprouts and sauté on a medium flame for 2 minutes.
  4. Add the turmeric powder, chilli powder, coriander-cumin seeds powder, salt and 1 1/2 cups of hot water, mix well and pressure cook for 3 whistles.
  5. Allow the steam to escape before opening the lid.
  6. Serve the brown rice sprouts pulao hot garnished with coriander.

Sprouts Pulao recipe with step by step photos

like sprouts pulao recipe
  1. like sprouts pulao recipe | brown rice sprouts pulao | pressure cooked healthy sprouts pulao | then see our collection of pulao recipes, low calorie pulao biryani recipes and some recipes we love. 
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    • palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice | Indian spinach brown rice pulao | 

what is sprouts pulao made of ?
  1. what is sprouts pulao made of ? See below image of list of ingredients for sprouts pulao.

soaking brown rice
  1. Wash brown rice thoroughly under water. This helps to remove the impurities.
  2. Drain well and discard the water. 
  3. Add enough water for soaking.  
  4. Cover with a lid and keep aside to soak for 30 minutes. 
     
  5. Drain the brown rice using a strainer. Keep aside. 
     
  6. Soaked and drained brown rice. Note that 1/2 cup brown rice becomes 3/4th cup after soaking.

benefits of brown rice
  1. Brown rice benefits :
    1. 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. 
    1. Benefits for diabetes: Magnesium improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood sugar. The GI of brown rice is 20% lower than white rice Therefore, brown rice is great for people with diabetes.
    1. Healthy heart with brown rice: Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis. The magnesium in brown rice proves to be effective in relaxing your blood vessels and thus regulates the action of your heart. Helps maintain nerve function and normal heartbeat.
    See article is brown rice good for you? 

benefits of sprouts
  1. Sprouts ( mixed sprouts) : Sprouts contain enzymes that aid digestion and are alkaline in nature. Examples of mixed sprouts (red chana, chawli, moong, rajma etc.) 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. 

making sprouts pulao
  1. To make sprouts pulao recipe | brown rice sprouts pulao | pressure cooked healthy sprouts pulao | heat 1 tsp coconut oil or oil in a pressure cooker. Use coconut oil for a healthier diet.
  2. Add 1 bayleaf (tejpatta).
  3. Add 1 clove (laung / lavang).
  4. Add 1 small stick cinnamon (dalchini).
  5. Add 1/2 tsp cumin seeds (jeera).
  6. Sauté on a medium flame for 30 seconds.
  7. Add 1 tsp ginger-green chilli paste.
  8. Add 1/2 cup finely chopped onions.
  9. Sauté on a medium flame for 2 minutes.
  10. Add 3/4th cup brown rice , soaked for 30 minutes and drained. Note that 1/2 cup brown rice becomes 3/4th cup after soaking.
  11. Add 1 cup mixed sprouts (moong , matki , chana , rajma etc.).
  12. Sauté on a medium flame for 2 minutes.
  13. Add 1/4 tsp turmeric powder (haldi).
  14. Add 1/2 tsp chilli powder.
  15. Add 1 tsp coriander-cumin seeds (dhania-jeera) powder.
  16. Add salt to taste. We added 1/2 tsp salt.
  17. Add 1 1/2 cups of hot water.
  18. Mix well.
  19. Pressure cook for 3 whistles.
  20. Allow the steam to escape before opening the lid.
  21. Serve sprouts pulao | brown rice sprouts pulao | pressure cooked healthy sprouts pulao | hot garnished with coriander.

pro tips for sprouts pulao
  1. Heat 1 tsp coconut oil or oil in a pressure cooker. Use coconut oil for a healthier diet.
  2. Add 3/4th cup brown rice , soaked for 30 minutes and drained. Note that 1/2 cup brown rice becomes 3/4th cup after soaking.
  3. Add 1 cup mixed sprouts (moong , matki , chana , rajma etc.). 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. 
  5. What is a healthy accompaniment to this sprouts pulao? We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita. 

benefits of sprouts pulao
  1. Sprouts Pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. 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.
    2. 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.
    3. 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.

Accompaniments

Hariyali Dal ( Cooking with 1 Teaspoon Oil) 
Lauki Aur Pudine ka Raita 
Paneer Palak Koftas in Makhani Gravy 
Veg Raita, Mixed Vegetable Raita 

Nutrient values (Abbrv) per serving
Energy158 cal
Protein6.1 g
Carbohydrates28.7 g
Fiber1.7 g
Fat2.1 g
Cholesterol0 mg
Sodium6.8 mg
Click here to view calories for Sprouts Pulao

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Reviews

Spicy Sprouts Pulao
5
Foodie #645377
 on 04 Dec 15 12:58 PM


Love this recipe. Very healthy and tasty :)
Reply
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Tarla Dalal    We are delighted you loved the recipe. Please keep posting your thoughts and feedback.
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05 Dec 15 09:20 AM
Spicy Sprouts Pulao
5
n_katira
 on 16 Oct 15 03:56 PM


A good way to sneak in sprouts in our diet... with the use of brown rice this delicacy has been made healthy. Have this masaledar rice with a bowl of low-fat curds and a bowl of salad for a satiating meal.
Reply
Spicy Sprouts Pulao
5
shreya_the foodie
 on 06 Sep 12 03:38 PM


Sprouts with rice make a healthy combo and cooked only in 1 tsp of oil.
Reply