Legumes & pulses have always been an integral part of the Indian diet. Combined with a staple cereal, the combination improves the protein quality by complementing the limiting amino acids. Whole legumes lend themselves to the process of sprouting, thus are effective living foods with richest nutrient load. High in insoluble fibre these tiny seeds are super foods for weight loss and cholesterol reduction.
Foodialogues.com shares a sumptuous one-pot meal powered by complementing proteins….moth bean sprouts, rice and potatoes. The rice has used natural flavours from coriander & pudina leaves and spice from green chillies. I expected the rice to be a beautiful green speckled with the browns from the dal and that’s how it remained till the dal was added. During cooking the tan of the matki skin seems to have overpowered the green. However the rice was given the green touch by the cucumber roses and green chilly leaves. Thanks @priyaaravi for your creativity.
MATKI PULAO / MOTH BEAN PULAV / SPROUTS PULAO RECIPE
Ingredients for Matki Pulao:
- Sprouted moth beans 1 c
- Basmathi rice 1 c
- Cubed potatoes ½ c
- Coriander chopped 1 c
- Pudina /mint leaves ½
- Green chilly 6
- Cumin seeds 1 tsp
- Cloves 3
- Bay leaf 1
- Cinnamon 1 inch stick
- Green cardamom 2
- Ghee /oil 2 tbsp
- Salt to taste
Preparation Method for Matki Pulao:
- Wash and soak the rice for 30 minutes.
- Grind green chillies, pudina and coriander to a smooth paste.
- Add oil in a heavy-bottomed pan, splutter cumin followed by the whole masala.
- Add the cubed potatoes and when half cooked add the beans. Sauté and add the green paste. Mix and sauté till all are well mixed and lose the raw flavour.
- Add the washed rice along with 2.5 c of water. Bring to a boil. Add the required salt and simmer in open pot till water is absorbed and cooked.
- Serve hot with a raita.
sumptuous & tasty “Matki Pulao” is ready 🙂
