Sprouted Moong and Methi Pulao

Elevate your mealtime with Sprouted Moong and Methi Pulao, a nutritious and aromatic one-pot dish that combines the earthy flavors of sprouted green gram and the slight bitterness of fresh fenugreek leaves. This pulao is infused with fragrant spices like cumin, cinnamon, and cardamom, and perfectly balanced with a medley of turmeric, red chili, and garam masala. Made with fluffy basmati rice and a wholesome blend of ingredients, it’s a wholesome, vegetarian delight that’s easy to prepare yet bursting with flavor. Whether paired with creamy raita or enjoyed as a standalone dish, this pulao is a vibrant and healthy addition to your table, ideal for quick weeknight dinners, festive meals, or meal prep. Perfect for those seeking a protein-packed, fiber-rich, and flavorful culinary experience!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Sprouted moong (green gram)
• 1 cup Fresh methi leaves (fenugreek), chopped
• 2 tablespoons Oil or ghee
• 1 teaspoon Cumin seeds
• 1 piece Bay leaf
• 2 pieces Cloves
• 1 inch Cinnamon stick
• 2 pieces Cardamom pods
• 1 medium Onion, thinly sliced
• 2 pieces Green chilies, slit
• 1 teaspoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 0.5 teaspoon Garam masala
• 1 teaspoon Salt
• 2 cups Water
• 2 tablespoons Coriander leaves, chopped (for garnish)

Directions

Step 1

Rinse the basmati rice in water until the water runs clear. Soak it in enough water for 20 minutes, then drain and set aside.

Step 2

Heat oil or ghee in a large saucepan or pressure cooker over medium heat.

Step 3

Add cumin seeds, bay leaf, cloves, cinnamon stick, and cardamom pods. Sauté for 30 seconds until aromatic.

Step 4

Add the sliced onions and sauté until golden brown, about 5 minutes.

Step 5

Stir in the slit green chilies and ginger-garlic paste. Cook for 1 minute until the raw smell goes away.

Step 6

Add the chopped methi leaves and cook for 2 to 3 minutes until they wilt.

Step 7

Stir in turmeric powder, red chili powder, and garam masala. Mix well to coat the methi leaves and onions with the spices.

Step 8

Add the sprouted moong and mix everything together. Cook for another 2 minutes.

Step 9

Add the drained rice to the pan and gently mix it with the vegetables and spices, ensuring the rice is well coated.

Step 10

Pour in 2 cups of water and add salt. Mix well and bring it to a boil.

Step 11

Reduce the heat to low, cover the pan with a tight-fitting lid, and let the pulao cook for 15 to 20 minutes or until the rice is fully cooked and the water is absorbed.

Step 12

Once done, turn off the heat and let the pulao sit, covered, for 5 minutes to allow the flavors to meld.

Step 13

Fluff the rice gently with a fork. Garnish with chopped coriander leaves before serving.

Step 14

Serve hot with raita, pickle, or any side of your choice.

Nutrition Facts

Serving size	(1126.5g)

Amount per serving	% Daily Value*
Calories	685.5

Total Fat 31.8g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 67.1mg	0%
Total Carbohydrate 88.4g	0%
Dietary Fiber 14.4g	0%
Total Sugars 15.0g
Protein 19.0g	0%

Vitamin D 0IU	0%
Calcium 459.7mg	0%
Iron 11.1mg	0%
Potassium 1351.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.0%

Protein: 10.6%

Carbs: 49.4%