Sprout pulao

Posted on June 24, 2009. Filed under: Chawal/rice/pulao/biryani, Pregnancy recipes | Tags: , , |

This combination of rice and sprouted legumes (matki) improves the protein quality of the recipe which also provides a good amount of iron, folic acid and vitamin C. We have used matki in this recipe but you can use any other sprouted legume or a combination if you like.
This is another good dish for the ” tiffin box ” to take to work. Your family will love it too.

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

Serves 4.

1 cup cooked long grained rice
1 cup sprouted matki (moath), parboiled
2 cloves
1/4 teaspoon asafoetida (hing)
1 green chilli, chopped
1 teaspoon grated ginger
1/2 capsicum, chopped
4 to 6 spring onions, chopped
1/4 teaspoon turmeric powder (haldi)
1 teaspoon chilli powder
1 teaspoon coriander (dhania) powder
1 tablespoon oil
salt to taste
For the garnish
1 tomato, chopped
2 tablespoons chopped coriander
1. Heat the oil, add the cloves and asafoetida and sauté for a few seconds.
2. Add the green chilli, ginger, capsicum and spring onions and sauté for 2 to 3 minutes.
3. Add the turmeric powder, chilli powder, coriander powder and the matki and mix well.
4. Add ¼ cup of water and salt and simmer over a slow flame till the matki is cooked.
5. Add the rice and toss well.
6. Serve hot, garnished with the chopped tomato and coriander.
To sprout matki, soak in water for 6 to 8 hours. Then tie them in a damp muslin cloth. They will sprout in about 24 to 36 hours in warm weather.

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