Tava sprouts pulao

Posted on June 18, 2009. Filed under: Chawal/rice/pulao/biryani, Heart recipe/low cholesterol recipe | Tags: , , |

Mildly spiced rice, to which sprouts and veggies have been added, is garnished with mint, to enhance its flavours.
Sprouting pulses leads to the production of enzyme called “amylase” which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as I have done in this recipe, are a better source of protein than when consumed on their own.

Preparation Time : 20 mins.
Cooking Time : 15 mins.

Serves 4.

1½ cups boiled rice
½ cup moong (whole green gram) sprouts, boiled
½ cup matki (moath beans) sprouts, boiled
1 teaspoon cumin seeds (jeera)
½ cup onions, chopped
1 cup tomatoes, chopped
1 cup ginger, finely chopped
1 teaspoon garlic, finely chopped
½ cup capsicum, chopped
½ teaspoon chilli powder
a pinch turmeric powder (haldi)
1 teaspoon pav bhaji masala (optional)
1 teaspoon oil
salt to taste
For the garnish
2 tablespoons chopped mint
1. Heat the oil in a non-stick pan, add the cumin seeds and allow them to crackle.
2. Add the onions and cook till they turn translucent.
3. Add the tomatoes, ginger, garlic, capsicum, chilli powder, turmeric powder and pav bhaji masala and cook till the oil separates from the mixture.
4. Add the moong sprouts, matki sprouts, rice and salt. Mix well and cook for 3 to 4 minutes.
5. Serve hot garnished with the chopped mint.

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