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Green Moong Beans (Sprouts) Pulao (Instant Pot / Stove top)

Protein, Iron & Fiber rich, Vegan, Plant Based, One pot, Family friendly, Wholesome meal made in Instant Pot / on Stove top.
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Recipe Cooked, Photographed and Written by Praveena

PrepTime:20 mins   CookTime:Given Below   Cuisine:Indian


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Hello everyone, hope you had a good weekend! My weekend meals, especially on Saturdays, have become one pot meals, just like this one. I am just trying to incorporate both protein & iron into the same meal, which is reducing my effort for cooking a spread of different dishes.

I am sharing this recipe after trying for 4 times in the Instant Pot and stove top. Hence, you can happily follow the instructions as this is a FOOL PROOF recipe. 

You can even pack this for kids lunch box, or be part of family dinner in short quantities. Hope you try and let me know your feedback with me then!!

Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top

How to soak, sprout Whole Green Moong Beans / Mung Dal:

In a bowl, add the green moong beans, wash them twice, add 3 times of water. Keep the bowl on kitchen platform for 7 hrs / overnight. Drain the water before use.

If you wish to use sprouted moong beans, get the sprouts ready. Follow my recipe, to grow Sprouts at home without any gadget⇒  How to make Sprouts at home

Actually speaking, Whole Green Moong Beans / Mung Dal takes only 3-4 hrs for soaking perfectly.

Depending upon the quality, in some cases the Moong beans do not soak well, even after 4 to 5 hrs, so, to be on safe side I generally soak for 7 to 8 hrs especially when I wish to sprout them. 

Health Benefits of this recipe:

Green Moong Beans / Mung Dal, is a nutrient rich food. It is rich in protein, fiber and iron too. Helps to reduce the high cholesterol levels in blood. It detoxifies the body and improves the metabolism of immune system. Increased digestion, aid in weight loss, helps to prevent diabetes. 

Rice is rich in starch and hence in carbohydrates too. Its GLUTEN FREE and provides fast and active energy. Brown rice is a whole grain, so its highly nutritious than white rice. White rice, has lower arsenic levels as the outer part is removed.

Cinnamon, is loaded with anti-oxidants and has anti-inflammatory qualities. It lowers blood sugar and powerful anti-diabetic properties.

Clove, is a winter spice and are dried flower buds that come from clove tree. They can kill bacteria and improve bone health. Clove oil is mainly used for wellness of teeth.(info from internet)

Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top

Before starting to cook, don’t forget to see the Tips mentioned at the end.

Instant Pot recipes collection⇒  Instant Pot / Electric Pressure Cooker Recipes

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Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top

Ingredients:

  • Rice grains – 1 cups (uncooked) (basmati / long grain)
  • Whole Green Moong Lentils / Pesalu – 1 cup (soaked)
  • Water – as required (for soaking & cooking)
  • Cooking Oil – 3 tablespoons
  • Large Onion – 1 (finely chopped)
  • Chopped Ginger -1 teaspoon
  • Chopped Garlic – 1 teaspoon
  • Cinnamon / Dalchini – 2 sticks
  • Cloves / Lavang – 4
  • Crushed Whole Black Peppercorn / Miriyalu – 1 teaspoon
  • Bay Leaves – 3
  • Tomatoes – 2 (large size) (cubed)
  • Salt – as per taste
  • Turmeric Powder – ¼ teaspoon
  • Garam Masala Powder – 1 teaspoon
  • Fresh Coriander Leaves – 1 tablespoon (for garnish)

Special Ingredients:

  • Crushed Whole Black Peppercorn / Miriyalu
  • Cinnamon / Dalchini
Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top

Step wise pics Procedure for ‘Green Moong Beans (Sprouts) Pulao (Instant Pot / Stove top)’ :

PREP WORK (for both methods):

  • Rice : Water ratio for Stove top is 1:1½ ; Instant Pot Pressure Cooker is 1:1¼.
  • In a bowl, add the green moong beans, wash them twice, add 3 times of water. Keep the bowl on kitchen platform for 7 hrs / overnight. Drain the water before use.
  • If you wish to use sprouted moong beans, get the sprouts ready. Follow my recipe, to grow Sprouts at home without any gadget⇒  How to make Sprouts at home
  • Wash the rice thoroughly 2 to 3 times. Add 2 times of water. Set aside for at least 20 mins. Drain the water before use.
  • Chop the tomatoes, onions, ginger and garlic.
  • Coarsely ground the whole black pepper using a rolling pin (over the kitchen counter).
  • Finely chop the coriander leaves and get all the ingredients at one place.
Green Moong Beans soaked & sprouted. Ready to be used for the rice.
Basmati Rice washed & soaked in water for 20 mins.

STOVE TOP METHOD (15 mins):

Put a suitable vessel / sauce pan on stove top under medium flame, add the oil, let it heat. Transfer the bay leaves, cinnamon sticks, cloves, crushed whole peppercorn, chopped onions, chopped ginger-garlic / paste. Sauté everything for 2-3 mins.
When the onions become transparent, add the moong beans, tomato pieces, turmeric powder, garam masala powder and salt. Mix everything.
Now, add the soaked rice after draining the water. Add fresh water (as per given measurement). Give a gentle mix. Close the vessel with lid, cook on medium flame for 5 mins, then change to low flame and continue for 5 more mins.
Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top
Later switch the flame off, fluff up the rice with a fork. Transfer the pulao rice into a serving dish, garnish with chopped coriander leaves. Done!!

INSTANT POT / ELECTRIC PRESSURE COOKER METHOD:

Switch ON the GADGET,set to SAUTE mode for 4 mins. Add the OIL, let it heat. Transfer the bay leaves, cinnamon sticks, cloves, crushed whole peppercorn, chopped ginger-garlic / paste, chopped onion. Sauté everything.
When the onions become transparent, add the moong beans, tomato pieces, turmeric powder, garam masala powder and salt. Mix everything.
Transfer the soaked rice after draining the water. Add fresh water (as per given measurement) into the pot. Give a gentle mix. Close with lid, and valve to SEALING.
Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top
Set to PRESSURE COOK mode under LOW pressure for 5 mins. After NPR (natural pressure release), using a fork, gently fluff up everything.
Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top
Transfer the pula rice into a serving dish, garnish with chopped coriander leaves. Done!!

Tips:

  • I have tried the same recipe with long grain white rice and basmati white rice. Both ways, the recipe turned good.
  • I did not try using brown rice, I shall definitely try for my next coming rice pulao and share it.
  • Adjust the salt & spice as per your taste.
  • Rice : Water ratio for Stove top is 1:1½ ; Instant Pot Pressure Cooker is 1:1¼.
  • The quantity of water might slightly vary with the quality of the rice.
  • Soaking of the rice for any pulao is important, this makes rice to turn fluffy.
  • For Instant Pot method, you can use RICE MODE instead of pressure cook mode, wherein the gadget itself adjusts the time according to the quantity you put in.
  • Don’t forget to use LOW PRESSURE while cooking in Instant Pot.
  • Stove-top pressure cooker: Just follow the same recipe as instant pot method, but let the rice cook for 3 whistles under low flame.
  • This, Green Moong Beans (Sprouts) Pulao, stays good for 1 day at room temperature.
  • It can also be stored in refrigerator for 3-4 days, and can be re-heated before serving.

Result:

  • We had this flavourful pulao with only one simple accompaniment>>> Onion-Yogurt Dip / Ulli-Perugu Pachchadi.
  • The soft & almost mushy Moong beans makes this, Green Moong Beans (Sprouts) Pulao, rice dish a bit wet in texture. But the taste is very mild in spice with no compromise in flavours.
Green Moong Beans (Sprouts) Pulao Rice. One pot meal made in Instant Pot electric pressure cooker / stove top

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Green Moong Beans (Sprouts) Pulao Rice (Instant Pot, Stove top)

VegCookBook by Praveena
Protein, Iron & Fiber rich, Vegan, Plant Based One pot, Family friendly, Wholesome meal made in Instant Pot / on Stove top.
Prep Time 20 mins
Course Main Course
Cuisine Indian, South Indian
Servings 2 people

Equipment

  • Sauce Pan / Vessel (for stove-top method)
  • Instant Pot or Electric Pressure Cooker (for IP method)

Ingredients
  

  • 1 cup Rice grains (basmati / long grain)
  • 1 cup Whole Green Moong Beans / Dal / Pesalu (soaked)
  • as required Water (for soaking & cooking)
  • 3 tablespoons Cooking Oil
  • 1 count Large Onion (finely chopped)
  • 1 teaspoon Chopped Ginger
  • 1 teaspoon Chopped Garlic
  • 2 sticks Cinnamon / Dalchini
  • 4 count Cloves / Lavang
  • 3 count Bay Leaves
  • 1 teaspoon Crushed Whole Black Peppercorn / Miriyalu
  • 2 count Tomatoes (large size) (cubed)
  • 1 teaspoon Salt (or as per taste)
  • ¼ teaspoon Turmeric Powder
  • 1 teaspoon Garam Masala Powder
  • 1 tablespoon Fresh Coriander Leaves (for garnish)

Instructions
 

RICE : WATER RATIO for Stove top is 1:1½ ; Instant Pot Pressure Cooker is 1:1¼.

    PREP WORK:(common for both methods)

    • In a bowl, add the green moong beans, wash them twice, add 3 times of water.
      Keep the bowl on kitchen platform for 7 hrs / overnight. Drain the water before use.
      If you wish to use sprouted moong beans, get the sprouts ready. Follow my recipe, to grow Sprouts at home without any gadget⇒  How to make Sprouts at home
    • Wash the rice thoroughly 2 to 3 times Add 2 times of water. Set aside for at least 20 mins. Drain the water before use.
      Chop the tomatoes, onions, ginger and garlic (optional). 
      Coarsely ground the whole black pepper using a rolling pin (over the kitchen counter). 
      Finely chop the coriander leaves and get all the ingredients at one place.

    STOVE TOP METHOD (15 mins):

    • Put a suitable vessel / sauce pan on stove top under medium flame, add the oil, let it heat.
      Transfer the bay leaves, cinnamon sticks, cloves, crushed whole peppercorn, chopped onions, chopped ginger-garlic / paste. Sauté everything for 2-3 mins.
    • When the onions become transparent, add the moong beans, tomato pieces, turmeric powder, garam masala powder and salt. Mix everything.
    • Now, add the soaked rice after draining the water. Add fresh water (as per given measurement). Give a gentle mix.
      Close the vessel with lid, cook on medium flame for 5 mins, then change to low flame and continue for 5 more mins.
    • Later switch the flame off, fluff up the rice with a fork.
      Transfer the pula rice into a serving dish, garnish with chopped coriander leaves. Done!!

    INSTANT POT / ELECTRIC PRESSURE COOKER METHOD: (10 MINS)

    • Switch ON the GADGET,set to SAUTE mode for 4 mins. Add the OIL, let it heat.
      Transfer the bay leaves, cinnamon sticks, cloves, crushed whole peppercorn, chopped ginger-garlic / paste, chopped onion. Sauté everything.
    • When the onions become transparent, add the mung beans, tomato pieces, turmeric powder, ground coriander / dhaniya powder, garam masala powder and salt. Mix everything.
    • Transfer the soaked rice after draining the water. Add fresh water (as per given measurement) into the pot.
      Give a gentle mix. Close with lid, and valve to SEALING.
    • Set to PRESSURE COOK mode under LOW pressure for 5 mins. After NPR (natural pressure release), using a fork, gently fluff up everything.
    • Transfer the pula rice into a serving dish, garnish with chopped coriander leaves. Done!!

    Notes

    Please see the MAIN POST for step wise pics & recipe TIPS!
    Keyword green moong beans pulao rice recipe, instant pot meal with green mung beans sprouts, one pot meal with green mung dal

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    2 comments

    1. Hi praveena!Today I tried your sprouted moong pulav .Came out good and tasty too.
      Especially my younger son gave a big thumbs up.kind of picky whenever there is a rice dish.
      I triple the amount and cooked on stove top.

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