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.
Table of Contents
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
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.
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Regards,
Freda
Love it! Made it 5 times already and today is going to be the 6th.
Thanks for the recepie, will be coming back for more.
Hi Tatiana! So glad you enjoyed this recipe. Thanks for sharing your feedback. I truly appreciate it 🙂
Made this today. Easy one pot meal. Omitted tomato. And I did not have shahi Briyani masala. So added Garam masala – 1 tsp and chilli powder of 1 tsp…it was satisfying meal with beets raita. Am saving this and will make this again. Thank you.
Hi Ramya! Glad you enejoyed this recipe. Thanks so much for sharing your feedback 🙂
Love the combination Freda! It is filled with good protein and deliciousness!! Will try soon!!
Such a flavourful pulao – never tried moong and paneer together. Gorgeous clicks too!
Freda, it looks lovely! I always like cooking with paneer. And thank you for the instructions on sprouting the mung beans!
Thanks Laura 🙂 Sprouting mung beans is really simple and then there are so many ways of using it!
OMG! I love this so much! <3 😀
Thanks a lot:)
Wow amazing Freda!
Thanks dear:)
So delish! Love the colours ♥
Thanks a bunch 🙂
Great to learn about this sprout recipe!
That’s great, Chris! Glad you liked it 🙂
So pretty and colorful too! I love the bean sprouts shot!
Thanks Kathryn <3
Such a healthy and delicious dish Freda!
Thank you Antonia 🙂
Love sprouts… this looks delicious?
Thanks dear 🙂
This looks delicious Freda!! Lovely clicks!!!
Thanks dear 🙂
Only YOU , with your gifted hands and a picture like that , can make me crave for moong !!! Can’t believe I am actually craving sprouts after looking at this …..you go girl ! Looks faaaaaaab!
And you are always kind! Thanks, Pri 🙂