This Moong Sprouts Pulao recipe is one of my favorite healthy go-to meal options for busy weeknights. I meal prep most Sundays and sprouting moong (mung) beans is a regular. I use sprouted moong beans to make salads, cheela (pudla), pulao or just eat boiled and spiced moong with rotis and khakras.
This is a really simple no onion, garlic recipe. Whole spices like cumin, cardamom, bay leaves, cloves and cinnamon provide a nice earthiness and heat to the puloa. Once the moong sprouts are ready and the rice is soaked for ½- 1 hour, this recipe of moong sprouts pulao comes together in 25 minutes.
Health benefit of Sprouted Moong
Regular moong beans have a lot of health benefits but sprouting them increases their nutritional value as sprouts have increased vitamin and mineral content. Sprouted moong beans also contain fewer calories and more free amino acids and antioxidants than unsprouted beans. They are a rich source of fiber and are a fat free food. Due to the high fiber content, they are highly fulfilling and an extremely healthy food. It is a good source of protein for vegetarians and vegans.
So try and incorporate sprouted moong beans in your diet, especially if you are a vegetarian or vegan. This healthy Moong Sprouts Pulao recipe will be a good addition to your healthy lunch or dinner menu.
How to easily sprout moong beans at home
I have a Reel on Instagram @livinginfused on how I easily sprouts moong beans at home. It is a 32 hour process for me- 8 hours overnight of soaking the beans and then 24 hours of sprouting. In the summers, the sprouting can be done in 18 hours.
Before I write my own detailed blog post on sprouting moong beans, here is a good resource I found online. It has both the container method and the cloth method of sprouting. I personally do not tie the moong beans in a cloth, but just sprout it in a container.
How to sprout moong beans at home
How to serve Moong Sprouts Pulao
I like to serve Moong Sprouts Puloa with Gujarati style Kadhi and Papad. You can also pair it with Punjabi kadhi if that’s what you like. Honestly on busy weeknights, I just make some easy cucumber raita to go with it.
Make a double batch of Moong Sprouts Puloa as it stores well and you can pack leftovers for lunch boxes the next day. I love recipes where I can double duty dinners and lunches.
Equipment used to make this recipe
I love using my 3.5 qt Le Creuset Dutch Oven to make moong sprouts pulao. The spices don’t stick to the bottom and it heats evenly.
Key Features of Moong Sprouts Pulao recipe:
Vegan
Gluten free meal
Quick meal for the family. Under 10 minutes of your time.
Leftovers heat up great in the microwave. So, make a big batch!
Can be made on the Stove top or Instant Pot
Try these other quick and easy Instant Pot recipes that make great one pot meals.
Moong Sprouts Pulao (Stovetop and Instant Pot directions)
Easy and nutritious one pot pulao using moong sprouts
5
servings10
minutes25
minutesIngredients
1 cup Raw Basmati Rice
3 cups Whole moong bean sprouts (See notes)
2 tablespoons Cooking oil
2 teaspoons Jeera (cumin seeds)
4 cloves
2 small pieces of Cinnamon sticks
2 Bay leaves
3-4 green cardamom
1 tablespoons green chili/ginger paste
2 tablespoons Dhaniya powder (coriander)
1 teaspoon Red chili powder
1/2 teaspoon haldi (turmeric)
1 tablespoon lemon juice
1/4 cup chopped cilantro
Method
- Properly but gently wash rice till the water almost runs clear. Soak it in water for half an hour to an hour.
- Stove top method:
Heat oil on medium heat in a wide pan that has a lid. When the oil heats up, add cumin seeds, cloves, cinnamon, cardamom and bay leaves. Cook for a minute till fragrant. Add moong sprouts to it and add the dry spices (haldi, red chili powder, dhaniya powder), salt and green chili ginger paste. Stir to combine. Now add the drained rice to the sprouts mix. Add 2 ¼ cups of water and stir gently to combine. Increase the flame to high and bring it to a simmer. Once it starts to simmer, cover the pan with a lid and decrease the flame to medium. Cook on medium flame for 11-12 minutes. Now open the lid carefully to see if all the water is evaporated. If not, put the lid back on and cook it for a minute more. Now turn the flame off and keep the lid on and let the rice rest for 5-7 minutes. Uncover and add lemon juice and chopped cilantro. Gently stir to combine. Serve hot with kadhi or raita and papad. - Instant Pot Method:
Set the Instant Pot to Saute mode and heat oil. Add cumin seeds, cardamom, cloves, cinnamon, bay leaves and cook for a minute. Add the moong bean sprouts, turmeric, red chili powder, coriander powder, ginger garlic paste and salt. Press cancel on the instant pot and mix well. Add the drained rice and 1 1/4 cups of water. Mix well, making sure most of the rice is under water.
Close the Instant Pot with pressure valve to sealing. Select Manual/Pressure Cook(Hi) and adjust the cook time to 6 minutes. Quick release. Carefully open the Instant Pot. Add lemon juice and cilantro. Gently stir to combine. Serve hot with kadhi or raita and papad.
Tips
- If you want to learn how to sprout moong beans at home, refer to the detailed recipe post above.
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