Sprouted Moong and Methi Pulao Recipe

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Sprouted Moong and Methi Pulao
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Ingredients
22
Count
Nutrition
945
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Marinate the chopped vegetables including the mint leaves and fenugreek leaves(methi) in the yogurt, salt, garam masala powder and ginger-garlic paste for 15-20 minutes.
  2. Heat ghee or oil in a skillet.
  3. Add cumin seeds and allow to splutter.
  4. Add cinnamon sticks, cloves, bay leaves and green cardamoms.
  5. Fold in the sliced onions.
  6. Add the marinated mixture followed by the sprouted green moong(lentils) and mix well.
  7. Saute for a few minutes.
  8. Add tomatoes and coconut(if using) and mix well. Fold in some water(about 1/2 cup) and allow to cook till soft.
  9. Cook rice in a separate pot until soft and fluffy. Drain out the starch(excess water).
  10. Keep aside.
  11. Now add the cooked vegetable mixture to the cooked rice and mix lightly with a fork so as to not break the grains of rice.
  12. Garnish with sliced onion rings, green onion(whites and greens) and parsley.
  13. Serve hot with chilled yoghurt on the side.
  14. Enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 945 Kcal (3957 kJ)
Calories from fat 394.11 Kcal
% Daily Value*
Total Fat 43.79g 67%
Cholesterol 50.81mg 17%
Sodium 88.82mg 4%
Potassium 1581.92mg 34%
Total Carbs 121.04g 40%
Sugars 32.69g 131%
Dietary Fiber 21.81g 87%
Protein 31.22g 62%
Vitamin C 22.1mg 37%
Vitamin A 2.5mg 83%
Iron 222.3mg 1235%
Calcium 277.3mg 28%
Amount Per 100 g
Calories 204.01 Kcal (854 kJ)
Calories from fat 85.08 Kcal
% Daily Value*
Total Fat 9.45g 67%
Cholesterol 10.97mg 17%
Sodium 19.17mg 4%
Potassium 341.52mg 34%
Total Carbs 26.13g 40%
Sugars 7.06g 131%
Dietary Fiber 4.71g 87%
Protein 6.74g 62%
Vitamin C 4.8mg 37%
Vitamin A 0.5mg 83%
Iron 48mg 1235%
Calcium 59.9mg 28%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 21.7
    Points
  • 26
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • good source of fiber

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