Hariyali Mixed Sprouts Pulao (Diabetic Friendly) by Tarla Dalal

Hariyali Mixed Sprouts Pulao,
Recipe Link : http://www.tarladalal.com/Hariyali-Mixed-Sprouts-Pulao-39045r

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Hariyali Mixed Sprouts Pulao

This sumptuous yet simple rice preparation is enlivened by the addition of a peppy coriander-mint chutney and crunchy sprouts. Sprouting enhances the nutritive value of pulses and legumes, and also makes them easier to digest -- making it a highlight of the hariyali mixed sprouts pulao. To make the meal all the more healthier, fibre-rich brown rice is used, which helps lower blood glucose levels. The chutney too plays a greater role than enhancing the flavour, as it provides a significant dose of vitamins a and c plus iron too. Serve with low-fat curds or kala jamun raita.

Preparation Time: 15 minutes. Cooking Time: 10 minutes. Serves 4.

Ingredients
1 cup boiled mixed sprouts (matki,moong. chawli , chana etc.)
2 cups cooked brown rice
2 tsp oil
½ cup thinly sliced onions

For the coriander-mint chutney
1 cup chopped coriander (dhania)
½ cup chopped mint leaves (phudina)
1 tsp chopped ginger (adrak)
2 green chillies, roughly chopped
4 cloves garlic (lehsun)
1 tbsp lemon juice
Salt to taste

For serving
Low-fat curds (dahi)

For the coriander-mint chutney
Combine all the ingredients and blend in a mixer using little water to a smooth paste.

How to proceed
1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
2. Add the coriander-mint chutney and mix well and sauté on a medium flame for a few seconds.
3. Add the mixed sprouts, mix well and cook on a medium flame for 1 minute.
4. Add the brown rice and salt and mix well and cook on a medium for 1 to 2 minutes, while stirring occasionally.
Serve hot with low-fat curds.