Moong sprouts pulao is a delicious and flavorful rice dish packed with aromatic spices, coconut milk and Basmati Rice. The sprouted moong beans add a unique nutty flavour and texture to the healthy sprouts pulao. A good option for lunch boxes or busy weeknights.
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Moong sprouts pulao is a healthy and flavorful rice dish popular in Indian cuisine. It is a great protein, fibre, and essential vitamin and mineral source. This sprouts pulao without adding spice powders like red chilli powder, garam masala powder, biryani masala or pav bhaji masala powder. This quick dinner recipe made with freshly ground paste and flavourful coconut milk will surely be everyone’s favourite.
Moong sprouts pulao is typically served as a main course, along with a side of raita or yogurt, and makes for a filling and nutritious meal. The addition of moong sprouts is also an excellent option for vegans and vegetarians, as it provides a good source of protein and other essential nutrients.
About Moong Sprouts
Green Moong sprouts are sprouted moong beans, also known as mung beans. They are a type of legume that is commonly consumed in Indian cuisine and other Asian countries. Moong sprouts are obtained by sprouting moong beans in water for several hours until they germinate and develop tiny sprouts.
Mung bean sprouts are a rich source of nutrients such as protein, fibre, vitamins, and minerals. They are low in calories and fat and contain antioxidants that can help improve overall health. Green gram sprouts are a great source of protein and are also known for aiding digestion, reducing inflammation, and regulating blood sugar levels.
Moong sprouts are versatile in various dishes, such as salads, stir-fries, soups, and curries. They can be eaten raw or cooked and seasoned with herbs and spices to enhance their flavour. Moong sprouts are a great addition to a healthy diet and can be easily prepared at home by soaking and sprouting moong beans.
Why you will love this Moong Pulao recipe
Flavorful: Moong sprouts pulao is a delicious and flavorful rice dish packed with aromatic spices, coconut milk and Basmati Rice. The sprouted moong beans add a unique nutty flavour and texture.
Healthy: Moong sprouts pulao is a healthy and nutritious meal rich in protein, fibre, vitamins, and minerals. It is a great way to incorporate moong sprouts into your diet, which are known for their health benefits.
Easy to prepare: This Sprouts pulao is easy to prepare and can be made with simple ingredients. This easy method of one-pot meal can be cooked in a Stovetop pressure cooker or Instant Pot.
Versatile: Moong pulao is a versatile dish that can be customized to suit individual tastes. It can be made by adding different vegetables, spices, and seasonings, making it an excellent option for vegetarians and vegans.
Filling: Moong sprouts pulao is a filling and satisfying meal that can be eaten for lunch or dinner. The combination of rice and sprouted moong beans provides a good balance of carbohydrates, protein, and fibre, which can help keep you full for longer.
Main Ingredients of Sprouts Pulao
The main ingredients of this pulao are moong sprouts, coconut milk, basmati rice and the freshly ground paste made with mint leaves, coriander leaves, green chillies, cinnamon, clove, cardamom and fennel seeds.
These ingredients bring in the flavour and taste of this delicious Pulao.
How to make Moong Sprouts Pulao with Coconut Milk
Add (whole spices)cinnamon, clove, cardamom, fennel seeds, green chillies, mint and coriander leaves to a mixie jar. Grind to a coarse paste without adding any water.
Wash and soak basmati rice for 20 minutes.
To a pressure pan, add ghee/oil. Once hot, add bay leaves and cumin seeds.
Add thinly sliced onions and cook till they slightly change colour. Add tomato. Cook till it turns mushy. Now, add the ground paste.
Cook for a couple of minutes. Add the moong sprouts. Mix well. Add coconut milk and water.
Once it boils, add the soaked and drained rice. Mix gently and check for salt. Add if needed.
Cook for two whistles on medium flame. Allow the pressure to release naturally.
Gently fluff the pulao and serve with a raita or a side dish you choose.
Tips to make the Best Moong Sprouts Pulao Recipe
Soak the rice: Soak the rice for 20 minutes before cooking. This will help the rice cook evenly.
Use good quality rice: Use high-quality long-grain rice for the best results. Basmati rice works well for this recipe.
Rice Liquid Ratio: Cook the rice with the correct amount of water or coconut milk quantity to get fluffy and well-cooked Pulao.
Use fresh and tender moong sprouts: Make sure to use fresh and tender moong sprouts. They should be crisp and bright green. Avoid using old and discoloured sprouts. Homemade sprouts or store bought moong sprouts can be used.
Add some diced vegetables of your choice, like colourful capsicum/bell pepper, carrots, peas, and beans, to the pulao to make it more nutritious and flavorful. Paneer pieces can be added too.
Serving Suggestions
Raita: Serve the moong sprouts pulao with some refreshing raita. You can make raita with yogurt, onion, cucumber, tomatoes, and spices. Try my okra raita or
eggplant raita.
Gravy & Stir Fry: Any South Indian or North Indian Stir Fry, Gravy will go well with this mild and delicious Sprouts Pulao.
Salad: Serve the moong bean sprouts pulao with a side salad made with fresh greens, tomatoes, cucumbers, and some lemon juice.
Pickles: Add some tangy and spicy pickles, like mango pickles or lime pickles, on the side to add extra flavour to the dish.
Papad: Serve the pulao with crispy papad or chips on the side.
Chutney: Serve the mung sprouts pulao with some spicy chutney on the side. Mint chutney or coriander chutney goes well with this dish.
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Recipe Card
Moong Sprouts Pulao
Ingredients
- 1 cup Moong Sprouts
- 1 cup Basmati Rice
- 1 cup Coconut Milk
- ½ cup Water
- 1 medium Onion
- 1 small Tomato
- 1 teaspoon Ghee
- 1 Bay leaf
- 1 teaspoon Cumin Seeds
- Salt as needed
- ¼ teaspoon Turmeric Powder
To make as paste
- 1 inch Cinnamon
- 1 Clove
- 1 Cardamom
- 1 teaspoon Fennel Seeds
- 2 tablespoon Mint Leaves
- 2 tablespoon Coriander Leaves
- 3 Green Chillies
Instructions
- Wash and soak basmati rice for 20 minutes.
- Add the ingredients under " to make as paste" to a mixie jar. Grind to a coarse paste without adding any water.
- To a pressure pan, add ghee/oil. Once hot, add bay leaf and cumin seeds.
- Add thinly sliced onions and cook till it slightly changes colour. Add tomato. Cook till it turns mushy. Now, add the ground paste.
- Cook for a couple of minutes. Add the moong sprouts. Mix well. Add coconut milk and water. Once it boils, add the soaked and drained rice.
- Mix gently and check for salt. Add if needed.
- Cook for two whistles on medium flame. Allow the pressure to release naturally. Gently fluff the moong sprouts pulao and serve with any raita or a side dish you choose.