Healthy and nutritious Sprouted Moong Pulao recipe | Learn how to make Gluten-free and Vegan friendly, Sprouted Moong Pulao with Rice and winter greens.
Fiber and Protein rich rice Pulao recipe that has nutritious and healthy Whole Moong Beans Sprouts and fresh winter greens.
Pulao, a one pot meal preferably made with rice along with vegetables or any kind of meat, flavored with aromatic Indian Spices. Whenever I am pressed on time specially on busy mornings I usually prefer making pulao to pack for kids' and hubby's lunch. It is a complete wholesome meal that is not only filling but also has all the essential nutrients that our body requires. Checkout these delicious Pulao recipes from the blog.. Mix Veg. Pulao, Palak aur Kabuli Chane Ka Pulao, Fresh Mint and Peas Pulao, Kashmiri Pulao, Moti Pulao, Broccoli and Mushroom Pulao and many more..
Today I bring you a Pulao recipe that is not only nutritious but also delicious and filling too. If you love pulao, here is a recipe to enjoy the health benefits of these nutritious beans which is quick easy and kids friendly too.. A good way to increase the protein intake for your family especially for kids and fussy eaters . My hubby and kids too don't like to eat much of moong sprouts in salads(my favourite Moong Dal Chaat), so I sneak it in different ways in their food. Like Sprouted Moong Dal Dosa or Sprouted Moong Dal curry or sneak in Bhel Poori along with onions and cucumbers.. will gradually update the recipes..
Whole Moong Beans and Sprouted Moong Benefits
Sprouted Moong beans are made with whole moong beans or green moong beans. These are also known as Sabut Moong in Hindi. In many southern states of India it is known Pesalu.
Native to India, Moong beans are used in Indian cuisine since ancient times. These are also mentioned in Ayurveda as one of the healthiest meal option and are used in many detox recipes.
One the most nutritious legumes that are recommended by health experts for various aliments. These are protein packed, rich in vitamins and minerals.
Very beneficial for those who are on weight reducing, low cholesterol and low sugar diets.
Sprouted Moong beans are known to have much less calories than unsprouted whole moong and are more rich in amino acids and anti-oxidants. These also cook quickly and are easily digestible than whole moong beans.
Check-out my detailed post--How to sprout beans
Recipes with Moong Beans is the theme this Monday for my Facebook group Foodie Monday Blog Hop. I suggested team members to cook dishes with Whole Green Moong Beans. Moong Beans are power house of nutrients and one can create so many dishes using this simple bean. Hence the theme name is #MoongMagic.
Checkout these recipes from my fellow blogger friends using Moong Sprouts. Delicious Moong Dal Panirayams by Mayuri's Jikoni , Sprouts and Oats Pan Fried Cutlets by Batter Up with Sujata or this Goan way of using Sprouts Recipe by Mad Scientist Kitchen
I use Moong Beans/Sprouts quite regularly in my cooking but what a shame till now I didn't had any of the dishes like Whole Moong Dal fry, Sprouted Moong Stir fry and Whole Moong Instant Dosa and Idli. Sprouted Moog Salad or Chaat topped with papdi and sev, is something that even my too kids love to eat. Will Soon update the recipes.
Let's see how to make Moong Sprouts Pulao
Use any seasonal greens like fresh Spinach or Fenugreek leaves. Made in Instant Pot it is a wholesome protein rich one pot meal for whole family. A kids friendly meal that where you can add any vegetables of your choice or make it without any vegetables. Ideal meal to pack in lunchboxes for school going kids and office goers or for a quick dinner option.
Moong Sprout Pulao can also be cooked in Indian style Stove-top pressure cooker. Before buying Instant Pot , I used to cook in pressure cooker.
Ingredients for Moong Sprouts Pulao
I use basmati rice in my cooking, especially Pulao and Biryanis and recommend to use it for this recipe. It gives a nice texture to Pulao.
Sprouted Whole Moong Beans, homemade or store bought. Choose vegetables like carrots, green beans, corn of your choice, I added carrots only.
I have added Fresh fenugreek leaves in pulao you can use Spinach or even Cilantro leaves or altogether skip it form the recipe.
I don't use much of the powdered spices in in this pulao, keep it to minimum. Here I used Pav Bhaji Masala for a different taste. You can also add Garam Masala. Spice level can be adjusted as per to one's preference. I used green chilies so skipped red chili powder.
Whole Spices like Bay leaf, Cinnamon, Cloves , black pepper and black cardamom with cumin seeds to enhance the flavor.
Method to Prepare Moong Sprouts Pulao
Wash and soak Basmati Rice for at least 15 minutes.
Rinse Sprouted Beans.
Switch on the Instant pot on SAUTE MODE for 10 mins. Once display shows hot, add oil and then all the whole spices. Please Note, I use Ultra 8 qt. Model, the timings and the method remains the same for the other models.
When cumin seeds crackle, add finely chopped onions and sauté for 2-3 min., then add ginger garlic and green chilli paste.
As onions turn pink, add tomatoes and carrots/vegetables and saute for another 2-3 minutes.
Add finely chopped greens(fresh fenugreek /spinach leaves), sprouts , rice and pav bhaji masala and salt as per taste. Mix well. Add water. For 1 Cup of Rice and 1 Cup of sprouts I added about 1.5 Cups of water.
Cancel the SAUTE MODE, cover and seal the lid set the PRESSURE COOKER MODE On, for 6 minutes.
Once the timer goes off, wait for 5 minutes then do QRP(Quick Release Pressure).
Fluff Pulao lightly with fork or ladle. Serve hot with raita of your choice. Curries like Kadhi Pakora, Dal Tadka, Aloo Matar or Paneer Makhani. Even plain curd/yogurt goes well it.
To make Pulao in Stove-top Pressure Cooker follow all the steps till preparing pulao masala and adding sprouts and rice. After adding water, cover the lid and cook for 2 whistle ad let the pressure release naturally.
Recipe Card for Sprouted Moong Pulao
Moong Sprout Pulao
- Instant Pot
- 1 Cup Rice
- 1 Cup Moong bean Sprouts
- 1/2 Cup Finely chopped Fenugreek/Spinach Leaves
- 1/2 Cup Finely chopped Vegetable(Like Carrots, beans , corn)
- 1/2 Cup Finely Chopped Onion
- 1-2 Tomatoes(Medium)
- 1 tbsp Ginger Garlic and Green Chili Paste
- 1 tbsp Pav Bhaji Masala/Garam Masala
- 1 Bay Leaf
- 1 Cinnamon Stick(medium)
- 4-5 Cloves
- 4-5 Black Peppercorns
- 1-2 Black Cardamoms
- 1 tsp Cumin Seeds
- Salt to taste
- 2 tbsp Oil(any good Plant based oil)
- Wash and soak Basmati Rice for at least 15 minutes. Rinse Sprouted Beans.
- Switch on the Instant pot on SAUTE MODE for 10 mins. Once display shows hot, add oil and then all the whole spices. Once cumin seeds crackle, add finely chopped onions and saute for 2-3 min. , then add ginger garlic and green chilli paste.
- Once Onions turn pink, add tomatoes and carrots/vegetables and saute for another 2-3 minutes.
- Add finely chopped greens(fresh fenugreek /spinach leaves), sprouts , rice and pav bhaji masala and salt as per taste. Mix well. Add water. For 1 Cup of Rice and 1 Cup of sprouts I added about 1.5 Cups of water.
- Cancel the SAUTE MODE, cover and seal the lid set the PRESSURE COOKER MODE On, for 6 minutes.
- Once the timer goes off, wait for 5 minutes then do QRP(Quick Release Pressure).
- Fluff Pulao lightly with fork or ladle. Serve hot with raita of your choice.
Do make this delicious one pot meal whenever you make sprouts. It is very simple, easy and quick to prepare and trust me it's delicious too.
Hope you and your loved ones will like this simple and easy to make Sprouted Moong Beans Pulao . Do give me your feedback whenever you make it.
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Beautifully done pulao. I love the addition of sprouted moong to the pulao it adds to the nutritional value and taste too.
Pulao with Sprouted Moong is such an interesting idea Swathy. Love this protein and fiber rich recipe.Making it in an IP is such a breeze.
Thanks Preethi!! I.P makes cooking fuss free!!
Batter Up With Sujata
One pot rice dish with green gram and vegetables wow! Sounds super healthy and delicious. I will try it for sure. Pavel bhaji masala definitely gives a different taste to this rice. Awesome share.
Thanks Sujataji!! do try it, I will wait for your feedback!
Batter Up With Sujata
such a healthy and power packed recipe. Perfect for kids and love the way you have made as one pot meal in instant pot.
I occasionally add sprouts to my rice dishes. Your sprouted mung pulav sounds healthy and delicious. Inlove such wholesome one pot meals.
Thanks Poonam.. such onepot meals make cooking so easy na!
The Girl Next Door
The Pulav looks so awesome! I've used moong sprouts in Khichdi, but never thought of adding them to Pulav. I'll surely try this out shortly. 🙂
Thanks Priya, do try it!!
Adding sprouted moong to a veg pulao is a great way for kids to enjoy this superfood. I also tend to add some whenever I make pulao. Love the colour of your pulao Swaty.
Thanks Mayuriji!!adds on to the nutrition value of a dish na!!