Sprouted Mung Bean Pulao

This dish is easy to make, very nutritious, mild and tasty. Serve it on its own or with a spicy side-dish. You need to plan at least a day in advance to grow your own mung bean sprouts.

Serves 4 to 6

½ cup/110g mung beans
1½ cups/300g Basmati rice
3 tablespoons Ghee or vegetable oil
3 medium onions, thinly sliced
4 green cardamoms, slightly crushed
3 dried red chilli peppers, cut into 2-3 pieces
1 tablespoon cumin seeds
1-inch/2.5-cm piece of cinnamon stick
1 star anise
1 bay leaf
1 teaspoon salt, or to taste
1 teaspoon ground turmeric


1. Wash the mung beans and soak in water for 8 hours. Drain well and transfer to a sprouting bag. Tie the bag and place in a warm, dark place for at least 12 hours. Untie the bag. You’ll notice that the beans have started sprouting. Place them on a colander, rinse well and set aside.

2. Wash the rice in several changes of water until the water runs clear, and then soak in water for 30 minutes. Drain well.

3. Heat 3 tablespoons Ghee or oil in a pan over medium-low heat. Add the sliced onions and cook, stirring occasionally, until golden brown. Add the cardamoms, dried red chilli peppers, cumin seeds, cinnamon stick, star anise and bay leaf and stir gently until the spices become fragrant.

4. Pour 3 cups/750ml water and bring to a boil. Stir in the salt and turmeric.

5. Add the rice and sprouted mung beans and cook, covered, over low heat until all the water evaporates. Turn off the heat and let stand on the warm stove for 5 minutes.

6. Stir gently to combine and serve.


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