Sprouts Pulao Recipe

By Nmami Agarwal     21-Aug 2018

Sprouts Pulao Recipe

A mildly spiced white basmati rice recipe, with added sprouts and fresh veggies garnished with mint leaves, is what our today’s recipe is all about. Sprouts are loaded with the enzyme called “amylase” that promotes digestion. Also, pulses are an excellent source of protein and when combined with rice, become a wholesome meal.

Nutritional Values 
Moong dal (sprouts),  a small green legume is a rich source of antioxidants, protein, fibre, and phytonutrients. Moong dal (sprouts) is also high in nutrients like several B vitamins, potassium, magnesium, manganese, folate, copper and zinc. It’s also a very filling dish due to the resistant starch and dietary fibre of the ingredients.

Rice has a high content of carbohydrates, fibre, and protein. Therefore, it’s a healthy option to include in your diet. Vitamins present in rice include thiamin, niacin and pantothenic acid. Moreover, it’s a great food option for people who are allergic to gluten, and it also contains negligible fat. Minerals, on the other hand like calcium, iron, potassium, magnesium, manganese, phosphorus, selenium and copper adds the power punch to it.


  • Matki (moth beans) sprouts- 2 teaspoon
  • Boiled moong sprouts- 2 teaspoon
  • Cooked white basmati rice- 1 tablespoon
  • Oil- 1 tsp
  • Cumin seeds- ¼  tsp
  • Small finely chopped onions-1/2
  • Finely chopped garlic- 2 cloves
  • Finely chopped ginger- ¼ teaspoon
  • A pinch of turmeric powder
  • Chilli powder- ¼ teaspoon
  • Finely chopped tomatoes- 2 teaspoon
  • Finely chopped capsicum- 2 teaspoon
  • Salt to taste

Calories: 117.4 Kcal
Course: Lunch

  • Method
    Heat up the oil in a non-stick pan on medium flame and add the cumin seeds.
  • When the gets seeds get crackled, add onions and capsicum and sauté it for 1 – 2 minutes on medium flame.
  • Now, add ginger, garlic, chilli powder, turmeric powder, tomatoes, little water and let it cook for next 2 to 3 minutes. Stir occasionally.
  • Add salt, matki sprouts, moong sprouts, mix well and leave it to cook for another 2 – 3 minutes. Stir continuously.
  • Add white basmati rice, mix well and leave it to cook on a medium flame for 2 to 3 minutes.
  • Serve hot.

Over to you
Rather than eating plain rice, try this sprouts pulao recipe with added veggies in your next meal. Women with PCOS can add this to their menu to derive its nutritional benefits.

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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
Know more:
1) https://bit.ly/2MZfjJr
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Myth of the Day
Your safe bet- consult a nutritionist!
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