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[PROS]
- Excellent source of plant-based protein from sprouts and paneer.
- Rich in dietary fiber, aiding digestion and promoting satiety.
- Packed with vitamins and minerals, especially Vitamin C and B vitamins from sprouts.
[CONS]
- High in carbohydrates, which may require portion control for those managing blood sugar.
- Can be caloric depending on the amount of oil/ghee used in preparation.
[DIETITIAN REVIEW]
This Sprouts Pulao is a nutritious and well-rounded meal, offering a fantastic combination of protein from sprouts and paneer, complex carbohydrates, and fiber. The addition of fresh sprouts significantly boosts its vitamin and enzyme content, making it an excellent choice for a wholesome meal. Score: 8/10
| Ingredient | Qty |
|---|---|
| Basmati Rice | 0.5 cup (soaked) |
| Mung Bean Sprouts | 0.5 cup |
| Paneer | 50g, cubed |
| Onion | 0.5 medium, sliced |
| Tomato | 0.5 medium, chopped |
| Ginger-Garlic Paste | 1 tsp |
| Green Chili | 1, slit (adjust to taste) |
| Ghee or Oil | 1 tbsp |
| Bay Leaf | 1 |
| Cinnamon Stick | 1 inch piece |
| Green Cardamom | 2 pods |
| Cloves | 2 |
| Turmeric Powder | 0.25 tsp |
| Red Chili Powder | 0.5 tsp (adjust to taste) |
| Coriander Powder | 1 tsp |
| Garam Masala | 0.5 tsp |
| Salt | to taste |
| Water | 1 cup |
| Fresh Coriander Leaves | 2 tbsp, chopped (for garnish) |
| Lime Wedge | 1 (for serving) |
1. Rinse basmati rice thoroughly and soak in water for 20-30 minutes. Drain well.
2. Heat ghee or oil in a heavy-bottomed pan or pressure cooker over medium heat. Add bay leaf, cinnamon stick, green cardamom, and cloves. Sauté for 30 seconds until fragrant.
3. Add sliced onions and green chili. Sauté until onions turn translucent and light golden brown.
4. Stir in ginger-garlic paste and cook for another minute until the raw smell disappears.
5. Add chopped tomatoes and cook until they soften and the oil separates.
6. Add turmeric powder, red chili powder, coriander powder, and garam masala. Cook for 1-2 minutes, stirring continuously, adding a splash of water if needed to prevent burning.
7. Add the sprouted mung beans and paneer cubes. Mix gently and cook for 2-3 minutes.
8. Add the drained basmati rice and salt to taste. Mix carefully to ensure the rice grains don't break.
9. Pour in 1 cup of water. Bring the mixture to a boil. Reduce heat to low, cover the pan tightly, and cook for 15-20 minutes, or until all the water is absorbed and the rice is cooked (if using a pressure cooker, cook for 1 whistle on medium heat and let the pressure release naturally).
10. Once cooked, let the pulao rest for 5 minutes before gently fluffing with a fork.
11. Garnish with fresh chopped coriander leaves and serve hot with a lime wedge and a side of raita.