Indian
Vegan
Gluten freeMixed sprout pullao
Cooked rice tossed with sprouted moth beans, green grams and vegetables
A quick, low-calorie way to use leftover rice: sprouted moth beans and green grams are cooked with garlic, ginger, green chilli, capsicum, spring onions and a few spices over a cumin and asafoetida tempering, then tossed with cooked rice. Served hot with fresh tomato and coriander.
- Prep
- 15 min
- Cook
- 15 min
- Difficulty
- Easy
- Serves
- 2
- Per serving
- 330 kcal
Ingredients
- 8 oz cooked rice1 cup
- ½ cup sprouted moth beans (muth)parboiled
- ½ cup sprouted green gramsparboiled
- 2 cloves garlicchopped
- 1 green chillichopped
- 1 tsp fresh gingergrated
- ½ capsicum (bell pepper)chopped
- 5 spring onions4–6, chopped
- ¼ cup water¼ cup
For the tempering
- 1 tbsp oil
- 1 tsp cumin seeds
- 1 pinch asafoetida
For the seasoning
- 1 tsp chilli powder
- ¼ tsp ground turmeric
- 1 tsp ground coriander
- ½ tsp saltto taste
To garnish
- 1 tomatochopped
- 2 tbsp fresh corianderchopped
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Method
0/5 doneStep 1: Heat 1 tbsp oil in a pan, add 1 tsp cumin seeds and 1 pinch asafoetida and let them sizzle.
Step 2: Add 2 cloves garlic, 1 green chilli, 1 tsp fresh ginger, ½ capsicum (bell pepper) and 5 spring onions and sauté for 2 minutes.
2 minStep 3: Add ½ cup sprouted moth beans (muth) and ½ cup sprouted green grams and stir in 1 tsp chilli powder, ¼ tsp ground turmeric and 1 tsp ground coriander.
Step 4: Add ¼ cup water and ½ tsp salt, cover and simmer over a low heat until the sprouts are cooked, 5–7 minutes.
6 minStep 5: Add 8 oz cooked rice and toss until hot. Serve hot, garnished with 1 tomato and 2 tbsp fresh coriander.
2 min
Nutrition per serving
- Calories
- 330 kcal
- Protein
- 13 g
- Carbs
- 55 g
- Fat
- 8 g
- Fibre
- 8 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does mixed sprout pullao take?
- About 30 minutes in total: 15 minutes to prepare and 15 minutes to cook.
- How many people does it serve?
- 2 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of cooked rice?
- Any long-grain rice, same amount.
- What can I use instead of sprouted green grams?
- Any whole pulse, such as moth beans or chickpeas (for sprouting; times vary).
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