Brown Rice Sprouts Pulao

Name: Brown Rice Sprouts Pulao
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1
Ingredients: 2 Tbsp Brown Rice; 1 Tbsp Moth Beans (Matki); 1 Tbsp Peas; 1 Tbsp Chopped Onion; 1 Tbsp Chopped Tomato; 2 Tsp Chopped French Beans; 2 Tsp Chopped Orange Carrot; 2 Tsp Chopped Coriander Leaves; 1/8 Tsp Turmeric Powder (Haldi); 1/4 Tsp Red Chilly Powder; 1/4 Tsp Coriander Powder (Dhania); 1/4 Tsp Cumin Seeds (Jeera); 1 No. Star Anise; 1 No. Bay Leaf; 1/8 Tsp Salt; 1 Tsp Oil; As Required Water

15 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 12%

Carbs 63%

Fats 25%

Nutritious Recipe

Healthy Recipe

One Pot Recipe

Gluten Free

Lactose Free

Up your total fiber, protein, iron and potassium . The popular vegetarian and vegan indian recipe is savoury dish goes well with boondi raita, cucumber raita.

Ingredients

2 Tbsp Brown Rice
1 Tbsp Moth Beans (Matki)
1 Tbsp Peas
1 Tbsp Chopped Onion
1 Tbsp Chopped Tomato
2 Tsp Chopped French Beans
2 Tsp Chopped Orange Carrot
2 Tsp Chopped Coriander Leaves
1/8 Tsp Turmeric Powder (Haldi)
1/4 Tsp Red Chilly Powder
1/4 Tsp Coriander Powder (Dhania)
1/4 Tsp Cumin Seeds (Jeera)
1 No. Star Anise
1 No. Bay Leaf
1/8 Tsp Salt
1 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Soak and sprout matki
Step 2
Soak and cook brown rice
Step 3
Boil peas

Preparation

Step 1
In a deep non stick pan, add oil, add star anise, bay leaf, jeera, chopped onion, chopped french beans, boiled peas, chopped carrot and saute
Step 2
Now add salt, dhania powder, haldi, red chilly powder and mix well
Step 3
To the pan add chopped tomato and the cooked brown rice & mix it well
Step 4
Finish it by adding chopped coriander leaves and sprouted matki
Step 5
Give it a mix and serve with raita

Healthy Twist

To improve bone health, add a teaspoon of calcium rich White sesame seeds

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Allergies

Food Additives

Tomato

Red Chilli

Turmeric

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(113gm)

Amount Per ServingCalories
kcal

113

% Daily Value ^*

Total Carbohydrate 17gm 6.1%

Dietary Fiber 3gm 11.6%

Protein 4gm 7.6%

Total Fat 3gm 4.2%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)