Vegetable Pullao

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Servings: 3 cups Difficulty: Advanced
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A fragrant, one-pot Indian rice dish featuring sprouted mung beans and savory spices
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Vegetable Pullao

Author: chefs-mate Cooking Method: , Cuisine: Courses:
Difficulty: Advanced
Servings: 3 cups Calories: 465

Description

This Vegetable Pullao is a comforting, aromatic one-pot meal that brings the warmth of Indian home cooking to your table. The star ingredient is whole mung beans, which are soaked and sprouted to add a delightful nutty crunch and extra nutrition. Combined with long-grain rice, crisp string beans, and earthy mushrooms, this dish is packed with texture. The flavors are built on a base of sizzling mustard seeds, caramelized onions, and fresh ginger and garlic, all tied together with warm garam masala and coriander. It’s a vibrant, vegan-friendly side dish or light main course that is perfect for weeknight dinners or vegetarian potlucks. Simple to prepare yet deeply satisfying, this recipe highlights how humble ingredients can create a sophisticated, flavorful experience.

Directions

  1. Rinse the mung beans thoroughly and place them in a bowl with 3 cups of water. Cover lightly and let soak for 12 hours.
  2. Drain the soaked beans and wrap them in a very damp dish towel. Place the wrapped bundle in a bowl and set in a dark place (such as an unused oven) for 24 hours to sprout.
  3. Wash the rice well and soak in 4 cups of water for 30 minutes. Drain well.
  4. Preheat the oven to 325°F (165°C).
  5. Heat the vegetable oil in a wide, heavy, 4- to 5-quart ovenproof pot over medium-high heat.
  6. Add the mustard seeds. As soon as they begin to pop (after a few seconds), add the chopped onion.
  7. Stir and fry the onion for about 5 minutes, or until it turns brown at the edges.
  8. Add the minced garlic and ginger. Fry, stirring constantly, for about 1 minute.
  9. Reduce heat to medium-low. Add the sprouted mung beans, drained rice, string beans, garam masala, ground coriander, and salt.
  10. Stir and sauté for about 10 minutes, or until the rice turns translucent and the vegetables are well coated with oil.
  11. Add 4 cups of hot water and the minced parsley.
  12. Turn the heat to medium-high and cook, stirring, for about 5 minutes, or until most of the water is absorbed and about an inch of water remains at the bottom.
  13. Cover the pot tightly with aluminum foil, crimping and sealing the edges, and then place the lid on top.
  14. Place the pot in the preheated oven and bake for 30 minutes.
  15. Remove from the oven, uncover, and fluff the pullao with a fork before serving.

Nutrition Facts

Servings 3 cups

Amount Per Serving
Calories 465kcal
% Daily Value *
Total Fat 18.0g28%
Saturated Fat 2.5g13%
Sodium 1200mg50%
Total Carbohydrate 65.0g22%
Dietary Fiber 8.0g32%
Sugars 2.0g
Protein 12.0g24%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: indian, pullao, rice, vegetable, mung beans, sprouted, vegan, vegetarian, one-pot, spiced, garam masala, side dish, easy, healthy, aromatic, comfort food
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