Sprout moong pullao
Sprouted green gram and rice in a fresh coriander, mint and coconut masala, layered with yogurt
A fresh, green pullao: sprouted green gram cooked with whole spices, mixed with rice and a vivid paste of coriander, mint, coconut and green chilli, then layered with whisked yogurt. It's light, herby and full of protein. Serve warm.
- Total time
- 50 min
- Difficulty
- medium
- Serves
- 6
Ingredients
- 14 oz sprouted green gram (moong)2 cups; see the bean sprouts recipe
- 6 oz basmati rice1 cup, boiled
- 2 tbsp ghee
- 4 cloves
- 4 ¼ cups plain yogurtwhisked
- 1 ½ tsp saltor to taste
For the paste
- 2 cups fresh corianderchopped
- 1 cup fresh mintchopped
- 8 green chillieschopped
- 1 tsp garlic paste
- 1 ⅜ in fresh ginger
- 2 ⅞ oz fresh coconut1 cup, grated
- ½ tsp ground black pepper
To garnish
- 1 ⅜ oz fresh coconut (optional)½ cup, grated
- 2 tbsp mint leaves (optional)chopped
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What you'll need
Spices & pantry
Fresh ingredients (6)
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Method
0/6 doneStep 1: Heat 2 tbsp ghee and add 4 cloves, 3 cinnamon sticks and 14 oz sprouted green gram (moong).
Step 2: Add 60 ml (¼ cup) water and cook on a low heat until the sprouts are tender.
10 minStep 3: Blend 2 cups fresh coriander, 1 cup fresh mint, 8 green chillies, 1 tsp garlic paste, 1 ⅜ in fresh ginger, 2 ⅞ oz fresh coconut and ½ tsp ground black pepper to a paste with a little water. Tip from the book: wrap coriander and other leafy greens in a kitchen towel and keep them in a perforated container in the fridge to stay fresh longer.
Step 4: Add 1 ½ tsp salt, 6 oz basmati rice and the paste to the sprouts. Mix well and cook for 2 minutes.
2 minStep 5: Before serving, make layers of the rice mixture and 4 ¼ cups plain yogurt in a baking dish, starting and ending with rice.
Step 6: Garnish with 1 ⅜ oz fresh coconut and 2 tbsp mint leaves and warm through in the microwave just before serving.
3 min
Nutrition per serving
- Calories
- 340 kcal
- Protein
- 16 g
- Carbs
- 40 g
- Fat
- 13 g
- Fibre
- 7 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does sprout moong pullao take?
- About 50 minutes in total: 25 minutes to prepare and 25 minutes to cook.
- How many people does it serve?
- 6 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegetarian?
- Yes. It has no meat or fish.
- 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 sprouted green gram (moong)?
- Any whole pulse, such as moth beans or chickpeas (for sprouting; times vary).
- What can I use instead of basmati rice?
- Any long-grain rice, same amount.
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