Sprouted Moong Pulao or Hare Moong ka Pulao is a nutritious yet super-delicious one-pot meal that you would definitely want to include in your weight loss diet.
White Rice has earned a lot of disrepute for being a food item that is responsible for weight gain. If one begins formulating a list of advises that may or may not have any scientific basis but has always been on the list of weight watchers, one of the top 10 advises would be to stop eating white rice.
This conventional suggestion could have stemmed from the fact that rice packs large amount of starch and is rich in calories. However, for losing weight one does not necessarily have to stop consuming rice. For many of us rice is part of our staple and everyday diet and giving up on eating rice completely seems like a tough proposition.
One does not have to stop eating rice despite being on weight loss regime. What is really required is portioning and implementation of a calorie deficit diet. Rice is in fact low on fat, gluten-free, easy to digest and quick to prepare food item and a large variety of preparations could be made using rice. In fact, a research analyzing 235 varieties of rice from around the world found that glycemic index (GI) of rice varies from low to medium with the average value being 64.
I usually sprout variety of pulses like- Moong, Matki, Chawali and Kala Chana as a part of my weekly preparation. It not only gives me a quicker option to satiate my evening hunger pangs- boiled or tossed with some basic masalas, but one can also make some elaborate gravies using these sprouted pulses.
To pack nutrition and taste together today we will make Sprouted Pulao which packs goodness of rice and sprouted moong and is rich in protein, gluten-free preparation. Besides fulfilling nutrition requirement, this pulao is so delicious that you wouldn’t mind preparing it even while you are not practicing a weight loss diet.
Let us know your thoughts about this recipe in comment section below. You can also share your own preparations that you make with sprouted pulses.
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- 1 Cup=200gms Long grain Basmati Rice
- ¾th Cup=90gms Sprouted Moong
- 2 Medium sized=125 gms Onions-thinly sliced
- 1 Large=120gms Tomatoes-finely chopped
- Salt to taste
- 8-10 Cloves of Garlic
- 2-inch Ginger root
- 4-5 Green Chilies
- 10-12 Mint Leaves
- ¼th Cup Fresh Coriander Leaves
- 1 Bay Leaf
- 1 Star Anise
- 2 Green Cardamom
- 3-4 Cloves
- ½-inch Cinnamon sticks
- 1-tsp Cumin Seeds
- ½-tsp Turmeric Powder
- 1-tsp Dry Coriander Powder
- ½-tsp Red Chili Powder
- 6-7 Black peppercorns
- ½-tsp Garam Masala
- Oil as required
- Wash and Soak rice for 30 mins. Make a Green Masala paste with- Ginger, Garlic, Green Chilies, fresh Coriander Leaves and Mint Leaves. We will make a fine and thick paste.
- In a pressure cooker, heat 3 tbsp Cooking Oil. Put Whole spices- Bay Leaf, Star Anise, Green Cardamom, Cloves, Cinnamon sticks and Cumin Seeds.
- When Cumin Seeds splutter, add sliced Onions and cook until Onions become brown in color (approx 10 mins). Add Green Masala and turmeric powder and cook for 2-3 mins.
- Now, add chopped tomatoes, some salt. Mix well and cover pressure cooker with lid and cook until tomatoes become soft and mushy.
- Cook tomatoes for 5-6 mins. I have used 3-4 tbsp water while cooking tomatoes.
- Now, add dry spice powder- red chili powder, dry coriander powder, garam masala powder and crushed black peppercorns. Cook for 4-5 mins
- After 4-5 mins, Oil begins to ooze out from the masala. Add sprouted Moong and soaked and drained rice and mix well. Now add 2 and ½ cup water and salt to taste. Mix well.
- When this mixture begins to simmer on medium heat, seal the pressure cooker with lid and pressure cook on medium heat.
- We have cooked on medium heat for 5 mins (and 1 whistle). Remove from heat.
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