Matki Pulav

Matki pulao, this one is truly a protein treasure trove lined with the goodness of matki sprouts, this pulao is not only easy-to-digest but nutritious too. Try variations of this pulao by replacing matki with other sprouts. 

 

 

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Matki Pulav

Preparation Time: 15 mins
Cooking Time: 8 mins
Servings: 4

Ingredients

1 cup boiled matki (moth beans) sprouts
2 cups cooked rice
1 tbsp oil
1 tsp cumin seeds (jeera)
2 to 3 cloves (laung / lavang)
1/2 tsp asafoetida (hing)
1 tsp finely chopped green chillies
1/2 tsp grated ginger (adrak)
1/2 cup finely chopped spring onions whites
1/4 cup finely chopped capsicum
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander (dhania) powder
salt to taste

For The Garnish
1 tbsp finely chopped coriander (dhania)

Method

  1. Heat the oil in a broad non-stick pan and add the cumin seeds.
  2. When the cumin seeds crackle, add the cloves, asafoetida, green chillies and ginger and sauté on a medium flame for a few seconds.
  3. Add the spring onion whites and sauté on a medium flame for 2 to 3 minutes or till they turn translucent.
  4. Add the capsicum and sauté on a medium flame for 30 to 40 seconds.
  5. Add the turmeric powder, chilli powder and coriander powder and sauté on a medium flame for a few seconds.
  6. Add the matki sprouts and again sauté on a medium flame for 1 minute.
  7. Add the rice and salt, toss well and cook on a medium flame for 2 minutes, while stirring continuously.
  8. Serve hot garnished with coriander.
Nutrient values Per serving
Energy Protein Carbohydrates Fat Fibre Iron
143 kcal 4.8 gm 17.6 gm 2.5 gm. 0.9 gm 1.5 mg

 

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