One pot meal,

Sprouts Pulao

October 05, 2018 Motions and Emotions 5 Comments

Sprouts are in my mind now! Since I have shared the post how to make sprouts at home, I am also experimenting with sprouts that how to include sprouts in our daily diet in the cooked form. Salads are the great way to incorporate sprouts in a healthy manner.

However, there are people who do not enjoy salads like I do, we should also think about themselves. Though you get the maximum benefit of sprouts when you eat them as salad, however in the cooked form also we get certain amount of nutrition which is helpful.

As an Indian point of view I was thinking how to include sprouts in our regular menu so that a larger population can keep it in their menu often and do not have to think fancy dishes to cook sprout at home. While cooking fancy dishes at times we think 'Oh that's a special dish needs lot of labour, will cook on a special day'. Ironically,  that special day either never comes or luckily comes once or twice in a year.

Dal, curry/sabji, rice are our (read Indian) staple food and if you skip them for one or two days we really feel something is missing from our life! My thought was to include sprouts in to our staple food and then I prepared sprouts curry. I got a very good response from my friends and they are eager to try it at home.

My today's post is sprouts pulao. Now I have added sprouts to the rice and our daughter relished this pulao. Sprouts pulao is an easy and quick one pot meal which you will love any day. You know my love for typical one pot meals. They are just perfect for our busy or lazy life.

Sprouts pulao is a very good lunch box option. Even when you don't have any veggies in your pantry but have some sprouts in the refrigerator you can quickly prepare a tasty meal. Here I have shared how to cook sprouts pulao and used the spices according to our taste buds. You can experiment according to your taste buds.

Once again I would love to know how do you use sprouts other than salads? Pour in suggestions and keep reading my blog and follow me through my social media handles (Instagram, Facebook) to get regular updates.

Some more pulao recipes here, click them to get the recipe:

Soya Pulao
Chicken Pulao
Bengali style Mitha Pulao

Preparation time: 10 to 15 minutes
Cooking time: 35 minutes
Servings: 2

Sprouts Pulao


Basmati Rice - 1 cup
Mixed Sprouts - 3/4 cup
Onion - 1 medium, finely chopped
Ginger Paste - 2 teaspoon
Turmeric Powder - 1/2 teaspoon
Salt to taste
Cumin Powder - 1 teaspoon
Coriander Powder - 1 teaspoon
Garam Masala Powder - 1/4 teaspoon
Red chilli powder - 1/4 teaspoon
Bay Leaf - 1
Cinnamon Stick - 1/2 inch
Green Cardamom - 1
Clove - 1
Ghee - 1 tablespoon
Refined oil - 1 to 2 tablespoon


1. Wash and soak basmati rice for 15 to 20 minutes.
2. Heat ghee and oil together in a pan and add cinnamon stick, cardamom, bay leaf and clove.
3. After few minutes, add chopped onion into it and start sautéing until they are translucent.
4. Next add ginger paste, followed by all the dry spices including coriander powder, cumin powder, turmeric powder, red chilli powder and garam masala powder. Give a good stir. Add salt to taste.
5. If spices are getting burnt, you can add little water add this point.
6. Next add mixed sprouts and mix well with spices slowly.
7. After that add soak rice and give a good mix.
8. Now it's time to add required water (almost double the amount of rice). I added 21/2 cup of water and check the seasoning.
9. Close the pan with a lid and cook under medium flame.
10 . When the water is almost dried and top of the rice you can see small holes, switch off the gas and give a standing time of 10 minutes. Later serve with curd or raita.


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