Vegetable Pullao is a comforting and nutritious Indian-style rice dish that transforms simple pantry staples into a flavorful meal. This recipe highlights the earthy sweetness of sprouted whole mung beans, paired with tender string beans and fluffy long-grain rice. The dish is infused with a warm blend of garam masala, ground coriander, and toasted mustard seeds, creating a rich aroma that fills the kitchen. Aromatic onions, garlic, and ginger provide a savory base, while fresh parsley adds a bright, herbal finish. Perfect as a hearty side dish or a light main course, this vegan and vegetarian-friendly pullao is ideal for family dinners, potlucks, or meal prep. The slow-cooking method ensures the rice absorbs the spices and vegetable juices, resulting in a cohesive and deeply satisfying texture.
Vegetable Pullao
Description
Vegetable Pullao is a comforting and nutritious Indian-style rice dish that transforms simple pantry staples into a flavorful meal. This recipe highlights the earthy sweetness of sprouted whole mung beans, paired with tender string beans and fluffy long-grain rice. The dish is infused with a warm blend of garam masala, ground coriander, and toasted mustard seeds, creating a rich aroma that fills the kitchen. Aromatic onions, garlic, and ginger provide a savory base, while fresh parsley adds a bright, herbal finish. Perfect as a hearty side dish or a light main course, this vegan and vegetarian-friendly pullao is ideal for family dinners, potlucks, or meal prep. The slow-cooking method ensures the rice absorbs the spices and vegetable juices, resulting in a cohesive and deeply satisfying texture.Ingredients
Directions
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Pick over 1 cup of whole mung beans, wash them thoroughly, and soak in 3 cups of water for 12 hours.
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Drain the soaked beans and wrap them in a very damp dish towel. Place the bundle in a bowl and keep in a dark place for 24 hours to sprout.
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Wash 2 cups of long-grain rice well and soak in 4 cups of water for 30 minutes, then drain well.
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Preheat oven to 325ðF (165ðC).
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Trim and cut 1/3 lb of string beans into 1/4-inch pieces.
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Heat 4 1/2 tablespoons of vegetable oil in a wide, heavy 4- to 5-quart ovenproof pot over medium-high heat.
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Add 1 teaspoon of whole black mustard seeds; when they begin to pop, add 1 finely chopped medium onion.
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Stir and fry the onion for about 5 minutes until browned at the edges.
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Add 4 minced garlic cloves and 1 teaspoon of minced ginger; fry, stirring, for 1 minute.
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Reduce heat to medium-low; add the sprouted mung beans, drained rice, string beans, mushrooms, 2 teaspoons garam masala, 1 1/2 teaspoons ground coriander, and 2 1/2 teaspoons salt.
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Stir and sauté for about 10 minutes until rice is translucent and vegetables are well coated with oil.
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Pour in 4 cups of hot water and add 2 tablespoons of finely minced parsley.
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Increase heat to medium-high and cook, stirring, for about 5 minutes until most water is absorbed and about an inch remains at the bottom.
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Cover the pot tightly with aluminum foil, crimping the edges to seal, then place the lid on top.
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Place the pot in the preheated oven and bake for 30 minutes.
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Remove from oven, uncover, and fluff the rice with a fork before serving.
Nutrition Facts
Servings 8
- Amount Per Serving
- Calories 18.6kcal
- % Daily Value *
- Total Fat 0.1g1%
- Saturated Fat 0.0g0%
- Cholesterol 0.0mg0%
- Sodium 3.6mg1%
- Total Carbohydrate 4.2g2%
- Dietary Fiber 1.6g7%
- Sugars 2.0g
- Protein 1.1g3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Sprouting the mung beans enhances their digestibility and adds a fresh, slightly sweet flavor. Ensure the towel remains damp but not soaking wet during the 24-hour sprouting process.
If you are short on time, you can use pre-sprouted mung beans or skip the sprouting step entirely, though the texture and flavor will differ slightly.
The recipe mentions mushrooms in the directions but not in the initial ingredient list. Add 1 cup of sliced mushrooms when adding the other vegetables for best results.
For a crispier texture, you can toast the rice slightly in the oil before adding the water.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of water to restore moisture.
