Sprouted moong pulav

When you add a good protein to your pulav then it becomes a meal in itself. Adding moong sprouts to the pulav does exactly this and enhances the pulav both in terms of flavour and nutrition. Sprouting beans is normally done tied in a cloth but if done in a bottle, is much cleaner and also doesn’t spoil that easily. Sprouted moong can be kept in the fridge for a week as a minimum when done in a bottle.

To sprout beans in the bottle just add beans to a large bottle and soak in sufficient water. After it has soaked overnight drain all the water and wash the beans. Tie a muslin cloth around the mouth of the bottle with an elastic and leave it upside down (tilted) in a bowl so the excess water drains. Wash and do this three times a day. In a couple of days the beans will start sprouting. You can store in the fridge in the same bottle.

Sprouting grains, beans and seeds improves the absorption of nutrients including calcium, iron, zinc and protein.

Ingredients
Whole green moong – 1/2 cup
Basmati rice – 1 cup
Water /coconut milk – 2 cups
Black cardamom – 2
Bay leaf – 1
Cloves – 5
Cinnamon – 1 small stick
Star anise – 1
Saunf – 1 tsp 
Cumin seeds – 1 tsp

For spice paste
Onion – 1
Coriander – 2 sprigs 
Green chillies – 2
Garlic – 2 cloves
Ginger – 1 tsp
Khasa khasa – 1 tbsp

Garam Masala – 1 tsp
Salt to taste
Oil – 4 tbsp
Onion – 1 sliced thin

You will need to plan ahead for this pulav. Soak the moong dal as detailed above and keep the sprouts in the fridge. Grind the onion, chillies, coriander, ginger, garlic and khasa khasa into a fine paste. Wash and soak the basmati rice for half an hour. Extract coconut milk from one half of afresh coconut and keep aside.

In a kadai add 1 tbsp oil and fry the cardamom, bay leaf, cloves, star anise and saunf till they splutter. Take them out and put them in a clean muslin and tie into a small pouch. This pouch will be added to the pulav when cooking and can be removed easily after the pulav is done. In same kadai add a tbsp of oil fry the soaked rice after draining the water. The rice should be fried well. Put the rice in the pot in which you are cooking the pulav along with the pouch containing the fried spices. Add some oil to the kadai and put in the cumin seeds. Add the onion paste and fry till the raw onion smell disappears. Add this to the rice. Measure out 1 cup of sprouted beans and add to rice. Add the garam masala and measure out the coconut milk. Add water to adjust such that coconut milk plus water equals 2 cups. Add salt.

Fry the onion cut into thin slices in the remains oil till it is brown and has caramelised well. Keep this for the garnish.

Bring to a boil in the stove top and cover and reduce heat. The pulav should be done in about 10 mins. Garnish with the fried onions. Serve wilh kadi or raita. Serves 2.

Leave a Reply

Your email address will not be published. Required fields are marked *