This protein-packed moong sprouts pulao with paneer makes for a delicious one pot meal! Learn how to make this delicious and wholesome pulao!
Sharing a very easy and delicious one-pot meal- Moong sprouts pulao! I’m a big fan of one-pot meals, and if it’s quick then there is nothing better! Who doesn’t love a fresh meal that’s quick and easy to prepare as well as delicious and nutritious at the same time? I’m sure a lot of folks do!
When you are bored of the same old veg pulao, try this sprouted moong pulao for a change. We enjoyed it with some onion-tomato raita and some papad. I usually make mung sprouts pulao quite often whenever I have sprouted moong, this time I added paneer to add more nutrition. For a vegan version, simply use oil and tofu in place of ghee and paneer respectively.
Although I love to have a spicy meal, I make this very mildly spiced so that my toddler can enjoy it too. He loves all kinds of rice preparation, so I like to experiment and try to include different veggies and meats along with rice.
I always sprout moong beans at home, thanks to my mum in law who taught me during her visit last year.
- HOW TO SPROUT MOONG BEANS?
- STEP BY STEP INSTRUCTIONS TO MAKE MOONG SPROUTS PULAO | MOONG SPROUTS AND PANEER PULAO
- HOW TO MAKE MOONG SPROUTS PULAO | MOONG SPROUTS AND PANEER PULAO?
- Moong Sprouts Pulao Recipe | Moong Sprouts & Paneer Pulao
HOW TO SPROUT MOONG BEANS?
- I took about 3/4 cup of mung beans, washed them well and soaked in sufficient water overnight.
- Next morning I discarded the water, transferred the drained mung beans into a colander. Covered with a plate. I sprinkled water occasionally throughout the day.
- The following morning, the sprouts were ready. So in total, it took about 36 hours. I used 1 cup of the sprouts for the recipe and made a curry with the remaining sprouts.
STEP BY STEP INSTRUCTIONS TO MAKE MOONG SPROUTS PULAO | MOONG SPROUTS AND PANEER PULAO
1.Wash the rice well, soak in water for about 30 minutes to an hour.
2.Heat ghee on medium heat in a pan, add whole spices and cumin seeds.
3.When the cumin splutters, add thinly sliced onions. Saute until they are translucent and slightly golden brown.
4.Add ginger garlic paste, green chillies (if using) and saute until the ginger garlic is fragrant.
5.Add in the chopped tomatoes, cook until they turn mushy.
6.Now add biryani masala, turmeric, and Kashmiri chilly powder. Saute until the spices are aromatic, and the masala oozes oil.
7.Add in the moong sprouts, 1/4 cup water, salt to taste, mix well. Cover the pan, and let the mung sprouts cook for about 15 minutes or until tender. Stir occasionally in between, sprinkle more water if the masala dries out.
8.Add in the chopped cilantro and mint, along with the paneer pieces. Mix gently.
9.Add in the rice, saute the rice very gently, for about 30 seconds.
10.Now add in 2 cups of hot water. Taste for seasonings, the water should be a slightly salty, or else the pulao will taste bland. Add salt accordingly. Cover the pan, reduce the heat to medium-low and let the pulao cook. Once all the water has evaporated, gently fluff the pulao with a fork. Serve hot with raita.
HOW TO MAKE MOONG SPROUTS PULAO | MOONG SPROUTS AND PANEER PULAO?
Moong Sprouts Pulao Recipe | Moong Sprouts & Paneer Pulao
Ingredients1x2x3x
Measuring cup used, 1 cup = 250 ml, 1 tsp = 5 ml
- 1 cup mung sprouts
- 100 grams paneer, cut into small cubes/triangles
- 1 cup Basmati rice
- Whole spices (1 bay leaf, 4-5 peppercorns, 4 cloves, 3 green cardamoms, 1 inch cinnamon)
- 1 tsp cumin seeds
- 1 large onion, thinly sliced (about 1 & 1/2 cup )
- 2 tomatoes, chopped
- 1 to 2 tsp shahi biriyani masala
- 1/4 tsp turmeric powder
- 1/2 tsp Kashmiri red chilly powder
- Handful of cilantro/coriander and mint leaves, finely chopped
- 1 tbsp ginger garlic paste
- green chillies, as per desired heat
- Salt, to taste
Instructions
- Wash the rice well, soak in water for about 30 minutes to an hour.
- Heat ghee on medium heat in a pan, add whole spices and cumin seeds. When the cumin splutters, add thinly sliced onions. Saute until they are translucent and slightly golden brown.
- Add ginger garlic paste, green chillies (if using) and saute until the ginger garlic is fragrant.
- Add in the chopped tomatoes, cook until they turn mushy.
- Now add biryani masala, turmeric, and Kashmiri chilly powder. Saute until the spices are aromatic, and the masala oozes oil.
- Add in the moong sprouts, 1/4 cup water, salt to taste, mix well. Cover the pan, and let the mung sprouts cook for about 15 minutes or until tender. Stir occasionally in between, sprinkle more water if the masala dries out.
- Add in the chopped cilantro and mint, along with the paneer pieces. Mix gently.
- Add in the rice, saute the rice very gently, for about 30 seconds.
- Now add in 2 cups of hot water. Taste for seasonings, the water should be a slightly salty, or else the pulao will taste bland. Add salt accordingly. Cover the pan, reduce the heat to medium-low and let the pulao cook. Once all the water has evaporated, gently fluff the pulao with a fork. Serve hot with raita.
I would love to hear from you! Please feel free to share your feedback with photos and suggestions to me at aromaticessence77@gmail.com
You can also follow me on :
Regards,
Freda
Moong Sprouts Pulao Recipe | Moong Sprouts & Paneer Pulao
Ingredients
Measuring cup used, 1 cup = 250 ml, 1 tsp = 5 ml
- 1 cup mung sprouts
- 100 grams paneer, cut into small cubes/triangles
- 1 cup Basmati rice
- Whole spices (1 bay leaf, 4-5 peppercorns, 4 cloves, 3 green cardamoms, 1 inch cinnamon)
- 1 tsp cumin seeds
- 1 large onion, thinly sliced (about 1 & 1/2 cup )
- 2 tomatoes, chopped
- 1 to 2 tsp shahi biriyani masala
- 1/4 tsp turmeric powder
- 1/2 tsp Kashmiri red chilly powder
- Handful of cilantro/coriander and mint leaves, finely chopped
- 1 tbsp ginger garlic paste
- green chillies, as per desired heat
- Salt, to taste
Instructions
- Wash the rice well, soak in water for about 30 minutes to an hour.
- Heat ghee on medium heat in a pan, add whole spices and cumin seeds. When the cumin splutters, add thinly sliced onions. Saute until they are translucent and slightly golden brown.
- Add ginger garlic paste, green chillies (if using) and saute until the ginger garlic is fragrant.
- Add in the chopped tomatoes, cook until they turn mushy.
- Now add biryani masala, turmeric, and Kashmiri chilly powder. Saute until the spices are aromatic, and the masala oozes oil.
- Add in the moong sprouts, 1/4 cup water, salt to taste, mix well. Cover the pan, and let the mung sprouts cook for about 15 minutes or until tender. Stir occasionally in between, sprinkle more water if the masala dries out.
- Add in the chopped cilantro and mint, along with the paneer pieces. Mix gently.
- Add in the rice, saute the rice very gently, for about 30 seconds.
- Now add in 2 cups of hot water. Taste for seasonings, the water should be a slightly salty, or else the pulao will taste bland. Add salt accordingly. Cover the pan, reduce the heat to medium-low and let the pulao cook. Once all the water has evaporated, gently fluff the pulao with a fork. Serve hot with raita.
The 3 essential chutneys i.e. Date-tamarind sweet chutney , coriander-mint green chutney & red chilli garlic chutneys are the most important elements in any Indian chaat snack. Basically, chaat is incomplete without these chutneys, it would be rather bland. Learn how to make all the three chaat chutneys in this handy post!
The array of different flavor explosions from a single bite of any chaat snack containing all these different chutneys is one of my favorite things on earth! Since I do not have the luxury of just stepping out of my building and finding a chaat vendor on the roadside, I make my own at home.
And it’s so much better, as I do not have to worry about the hygiene of the food. I made quite some chaat during my mom’s stay here with us and she thought it was better than the roadside ones! She’s a big die hard chaat fan too, in fact, that’s how I was introduced to chaat 😀
The best part about stocking up on these chaat chutneys is the convenience it provides when it comes to making chaats. It helps satiate sudden chaat cravings that may pop up out of the blue, or simply enjoy any kind of chaat as a light meal like I do at times, with sev puri, ragda pattice to name a few!
I have shared each of the 3 chaat chutney recipes in a separate detailed post already. This post is just a compilation of finding all of them in one place in case you need it for easy reference.
A typical chaat stall that you will come across in most streets of India. You can see the three containers containing the 3 chutney’s!Image courtesy–www.afar.com
- 1.SPICY RED CHILLI GARLIC CHUTNEY/RED CHUTNEY FOR CHAAT
- 2.CORIANDER-MINT GREEN CHUTNEY/GREEN CHUTNEY FOR CHAAT
- 3.DATE TAMARIND SWEET CHUTNEY FOR CHAAT
- HOW TO MAKE CHAAT CHUTNEYS?
- Chaat Chutneys | Chutneys For Indian Chaat Snacks
1.SPICY RED CHILLI GARLIC CHUTNEY/RED CHUTNEY FOR CHAAT
INGREDIENTS
10 Kashmiri dry red chillies/1 tablespoon Kashmiri chilly powder
8 large garlic cloves / 16 small garlic cloves
1/2 tbsp lime juice
salt to taste
INSTRUCTIONS
- De-seed the Kashmiri chillies, also discard the stalk and inner membrane & soak it in 1 cup of hot water for about an hour. I sometimes soak it in normal water and leave it overnight.
- In your mixer/blender, add all the ingredients, blend to a smooth paste, using 1 tablespoon of purified/boiled water if needed. The chutney is ready. If using immediately, you can remove some chutney in a separate bowl, add little water for a dropping consistency. Store the remaining chutney in an airtight container in the refrigerator. Stays good for about a week when refrigerated.
2.CORIANDER-MINT GREEN CHUTNEY/GREEN CHUTNEY FOR CHAAT
INGREDIENTS
1 cup coriander leaves, washed well & tightly packed (I do like to use some portion of the stalks too)
1/2 cup mint leaves (discard stems), loosely packed
2-3 green chillies, adjust as per desired heat
1/2 inch ginger
2-3 garlic cloves ( optional, add if you are not using the spicy red chutney)
1/4 tsp roasted cumin powder
1 tbsp lime juice/gooseberry sized ball of tamarind
1/2 tsp chaat masala
Salt/Black salt to taste
1/4 teaspoon of sugar (optional)
INSTRUCTIONS
- Add all the ingredients in the blender, and grind to a smooth paste, using minimal water as required. I used about 3 tablespoons water. Do not add too much water in one go, add a tablespoon at a time. Stays good for up to a week in the refrigerator. You can also make a large batch and freeze it in ice cubes. Once frozen, transfer to freezer bag. Defrost frozen chutney cubes as required.
- Tip to retain the green color of the chutney by Chanda Advani, from my Facebook foodie group: Grind the chutney with ice cubes instead of water, the green color doesn’t change for days 🙂 Thanks Chanda di for the tip!
- For a thicker chutney, add some bread slices, or 2 tbsp of dalia dal/cashew nuts.
3.DATE TAMARIND SWEET CHUTNEY FOR CHAAT
INGREDIENTS
1 cup dates, pitted & roughly chopped
1 cup tamarind, seeds removed * refer notes
1/2 cup jaggery * refer notes
1 tsp red chilli powder
1 tsp roasted cumin powder
1/2 tsp black salt
1 tsp dry ginger powder
salt to taste
3 cups water
INSTRUCTIONS
1.Add dates, tamarind, and jaggery in a pot along with 3 cups of water.
- Bring this mixture to a boil, cook on medium heat for about 15-20 minutes or until dates and tamarind have softened. Stir in between. Alternatively, you may pressure cook to speed up the process. Add all the spices and salt to taste, continue to simmer for 10-15 more minutes.
- Let this mixture cool down a bit. Mix well & strain the mixture through a fine-mesh sieve.
- Transfer the remaining pulp left behind in the mesh to a blender along with 1/4 cup purified water, blend and strain the chutney in 3 batches as it will be difficult to strain this 2nd extract. Discard the extract left behind in the sieve. Keep scraping the bottom of the sieve with a clean spoon and transfer the pulp to the bowl containing the remaining chutney. If it’s a runny consistency, cook the chutney further for a few minutes. If it’s too thick, add boiled water and adjust the consistency. (The consistency of my chutney was perfect with these proportions). Once it is cool completely, transfer to a sterilized glass container and store in the refrigerator.
NOTES
- You may add up to 1 cup of jaggery if your dates are not very sweet.
- Feel free to increase the tamarind if you want it tangier.
- Adjust the quantity of spices as per your preference.
For more pics, you can check out the individual chutney posts 🙂
HOW TO MAKE CHAAT CHUTNEYS?
Chaat Chutneys | Chutneys For Indian Chaat Snacks
Ingredients1x2x3x
Measuring cup used, 1 Cup = 250 ml, 1 tsp = 5 ml
Spicy red chilli garlic chutney
- 10 Kashmiri dry red chillies, or 1 tbsp Kashmiri chilli powder
- 8 large garlic cloves
- 1/2 tbsp lime juice
- salt to taste
Coriander-mint green chutney
- 1 cup coriander leaves, washed well & tightly packed ( I do like to use some portion of the stalks too)
- 1/2 cup mint leaves, discard stems, loosely packed
- 2-3 green chillies adjust as per desired heat
- 1/2 inch ginger, peeled
- 2-3 garlic cloves, optional, add if you are not using the spicy red chutney
- 1/4 tsp roasted cumin powder
- 1 tbsp lime juice/gooseberry sized ball of tamarind
- 1/2 tsp chaat masala
- Salt/Black salt, to taste
- 1/4 tsp of sugar, optional
Date-tamarind sweet chutney
- 1 cup dates, pitted & roughly chopped
- 1 cup tamarind, seeds removed * refer notes
- 1/2 cup jaggery * refer notes
- 1 tsp red chilli powder
- 1 tsp roasted cumin powder
- 1/2 tsp black salt
- 1 tsp dry ginger powder
- salt, to taste
- 3 cups water
Instructions
Spicy red chilli garlic chutney
- De-seed the Kashmiri chillies, also discard the stalk and inner membrane & soak it in 1 cup of hot water for about an hour. I sometimes soak it in normal water and leave it overnight.
- In your mixer/blender, add all the ingredients, blend to a smooth paste, using 1 tablespoon of purified/boiled water if needed. The chutney is ready. If using immediately, you can remove some chutney in a separate bowl, add little water for a dropping consistency. Store the remaining chutney in an airtight container in the refrigerator. Stays good for about a week when refrigerated.
Coriander-mint green chutney
- Add all the ingredients in the blender, and grind to a smooth paste, using minimal water as required. I used about 3 tablespoons water. Do not add too much water in one go, add a tablespoon at a time. Stays good for up to a week in the refrigerator. You can also make a large batch and freeze it in ice cubes. Once frozen, transfer to freezer bag. Defrost frozen chutney cubes as required.
- Tip to retain the green color of the chutney by Chanda Advani, from my Facebook foodie group: Grind the chutney with ice cubes instead of water, the green color doesn’t change for days 🙂
- For a thicker chutney, add some bread slices, or 2 tbsp of dalia dal/cashew nuts.
Date-tamarind sweet chutney
- Add dates, tamarind, and jaggery in a pot along with 3 cups of water.
- Bring this mixture to a boil, cook on medium heat for about 15-20 minutes or until dates and tamarind have softened. Stir in between. Alternatively, you may pressure cook to speed up the process. Add all the spices and salt to taste, continue to simmer for 10-15 more minutes.
- Let this mixture cool down a bit. Mix well & strain the mixture through a fine-mesh sieve.
- Transfer the remaining pulp left behind in the mesh to a blender along with 1/4 cup purified water, blend and strain the chutney in 3 batches as it will be difficult to strain this 2nd extract. Discard the extract left behind in the sieve. Keep scraping the bottom of the sieve with a clean spoon and transfer the pulp to the bowl containing the remaining chutney. If it’s a runny consistency, cook the chutney further for a few minutes. If it’s too thick, add boiled water and adjust the consistency. (The consistency of my chutney was perfect with these proportions). Once it is cool completely, transfer to a sterilized glass container and store in the refrigerator.
Notes
- For dates tamarind chutney: You may add up to 1 cup of jaggery if your dates are not very sweet. Feel free to increase the tamarind if you want it tangier. Adjust the quantity of spices as per your preference.
I would love to hear from you! Please feel free to share your feedback with photos and suggestions to me at aromaticessence77@gmail.com
You can also follow me on :
Facebook @ Aromaticessence
Pinterest @ Aromatic Essence
Instagram @ aromatic_essence77
Twitter @ freda_dias
Regards,
Freda
