June 18, 2007

Sprouted Dal Pulao

It has been a busy weekend. Work and no time for anything else. It's gorgeous weather too, so it is also hard to stay indoors for the rest of the time. Even my porch plants are enjoying the sun, I can spot flowers on the chilli and zucchini plant.

In this hot weather, Coffee's (The Spice Cafe) theme of Something Lite seemed like a great idea to me. Not only is it easy on the waist, it's perfect for the weather too. I had several ideas when I first read about this month's theme and settled on sprouted moong pulao from Mythreyee's Try this Recipe. It's light and nutritious and went really well with roasted asparagus for our dinner.

I omitted the garlic and replaced it with fresh chopped ginger and also added a pinch of turmeric for that golden yellow color!

Ingredients: (for 2-3 people)
1 1/2 cup basmati rice ( soak in water for 10 -15 minutes)

1 medium onion - finely chopped
1 cup mixed vegetable - I used frozen
1 cup
- sprouted Moong
1/2 tspoon Cumin seeds
1/2 tspoon Fennel seeds
½ inch -
2 - Cloves
1/3 tspoon fresh chopped ginger
1 - Bay leaf
pinch of turmeric
1/3 tspoon coriander powder
1/4 tspoon garam masala powder
2 Green chillies –slit
1 tablespoon Olive oil
4 cups water

Salt to taste
Bunch of Cilantro leaves - for garnishing

Heat oil in a wide bottomed pan.

Temper it with cinnamon and cloves. Immediately add cumin and fennel seeds along with green chillies. Stir for a couple of minutes. Add fresh ginger and then add the onions. Cook till they turn translucent.

Then add the mixed vegetables and then the sprouted moong. Stir for 3-4 minutes. Add the turmeric, garam masala. Cook till they all mix well together. Then add the basmati rice, the rest of the water, salt and let it cook on medium heat for 12-15 minutes or till the water disappears and the rice and the lentils are cooked well.

Garnish with cilantro leaves and serve warm with raita, chips or roasted veggies. This is going to Coffee's MBP - Going Lite.


  1. Wholesome recipe. If the sprouts were gently handled, they look so cute in the pulao.. Learnt it the hard way!!

  2. Thats one healthy way of eating rice!!! :) Very nutritious and very lite meal. :) Enjoy the summer!!

    Thanks for the lovely entry. :)

  3. Healthy and wholsesome food. Viji

  4. Gorgeous meal. This is something I can imagine both of us cooking up together and then relaxing on your porch enjoying a good ole girlie chat!! We seem to be missing each other lately. Hope we get connected soon again!

  5. comfort and lite meal:) i do love to cook moong sprouts but love it eat it in salad also. i cook exactly in the same way except that i add pulao masala in place of garam masala.

  6. Comfort food at its best.

  7. That is certainly healthy!

  8. Comfort food,tasty and healthy all in one! What more Coffee could want!:))

  9. Thanks Suganya. Sprouts do tend to get mushy when overcooked. I'm had my lesson too!

    Coffee thanks. Apt theme for the summer. Looking forward to the roundup.

    Thanks Viji!

    Meeta thanks. I can imagine that too. We can end the meal with one of your gorgeous dessert :) Catch you soon!

    Supriya Sprouts in salads are wonderful too. Light and crunchy!

    Thanks ISG, Trupti. It is delicious, nutritious and light, everything comfort food should be.

    Asha - That's what I was thinking when I made the pulao. You can't go wrong with this!

  10. such a lovely meal, has all the veg & the dal, nothing cud be simpler :)

  11. Taste bhi , health bhi!! very nice!! Thanx for sharing!!!

  12. very healthy and yummy looking pulao.

  13. This is so flavourful. I like dishes like these.

  14. Looks tasty Mandira and really nice with fresh asparagus, yum :)

  15. Nice entry for Going Lite. It is lite and yet nutritious :)

  16. Are these the same sprouts that the Chinese use, except that they use them when grown longer? I haven't seen the barely sprouted ones, but they look so delicious, like tiny peas. I'm wondering if I can find some that I can sprout myself.

  17. Richa - thanks, it was nutritious and tasty!

    Thanks Manasi, Jyothsna, Sharmi, Cynthia, Linda, Archana . Roasted asparagus went well with the light pulao.

    Thanks Susan. These are the same sprouts. I used whole moong for sprouted. You can buy it in an Indian store or in the international aisle of grocery store.


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