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Vegetable Pullao

Vegetable Pullao recipe image
This Vegetable Pullao is a hearty, aromatic rice dish that combines the earthy sweetness of sprouted mung beans with crisp string beans and savory spices. The process begins with sprouting the mung beans, which adds a fresh, nutty texture and nutritional boost. The rice is then cooked with onions, garlic, ginger, and a blend of garam masala and coriander, creating a rich, flavorful base. String beans and mushrooms add texture and color, while fresh parsley provides a bright finish. Perfect for a vegetarian main course or a comforting side dish, this recipe brings together simple ingredients in a deeply satisfying way. Ideal for weeknight dinners or potluck gatherings, it&# 226;€™s a versatile dish that celebrates the harmony of spices and vegetables.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 8
Calories: 18.6
Dietary: Vegan, Vegetarian
Description
This Vegetable Pullao is a hearty, aromatic rice dish that combines the earthy sweetness of sprouted mung beans with crisp string beans and savory spices. The process begins with sprouting the mung beans, which adds a fresh, nutty texture and nutritional boost. The rice is then cooked with onions, garlic, ginger, and a blend of garam masala and coriander, creating a rich, flavorful base. String beans and mushrooms add texture and color, while fresh parsley provides a bright finish. Perfect for a vegetarian main course or a comforting side dish, this recipe brings together simple ingredients in a deeply satisfying way. Ideal for weeknight dinners or potluck gatherings, it’s a versatile dish that celebrates the harmony of spices and vegetables.
Ingredients
  • 1 cup Whole mung beans, sprouted
  • 1/3 lb String beans, trimmed and cut into 1/4-inch pieces
  • 2 cups Long-grain rice
  • 4 1/2 tablespoons Vegetable oil
  • 2 teaspoons Garam masala
  • 1 teaspoon Whole black mustard seeds
  • 1 1/2 teaspoons Ground coriander
  • 1 medium Onion, peeled and finely chopped
  • 2 1/2 teaspoons Salt
  • 2 tablespoons Finely minced parsley
  • 4 medium Garlic cloves, peeled and finely minced
  • 1 teaspoon Peeled, minced ginger
  • 4 cups Hot water
Directions
  1. 1
    Rinse 1 cup of whole mung beans thoroughly and soak in 3 cups of water for 12 hours.
  2. 2
    Drain the soaked beans and wrap them in a damp dish towel.
  3. 3
    Place the wrapped beans in a bowl and set in a dark place for 24 hours to sprout.
  4. 4
    Wash 2 cups of long-grain rice well and soak in 4 cups of water for 30 minutes.
  5. 5
    Drain the rice well and set aside.
  6. 6
    Preheat the oven to 325°F (165°C).
  7. 7
    Heat vegetable oil in a wide, heavy, 4- to 5-quart ovenproof pot over medium-high heat.
  8. 8
    Add mustard seeds to the hot oil and cook until they begin to pop, about 10 seconds.
  9. 9
    Add the chopped onion and fry, stirring occasionally, for about 5 minutes until browned at the edges.
  10. 10
    Add garlic and ginger, and fry, stirring, for 1 minute.
  11. 11
    Reduce heat to medium-low and add the sprouted mung beans, soaked rice, string beans, mushrooms, garam masala, ground coriander, and salt.
  12. 12
    Stir and sauté for about 10 minutes until the rice turns translucent and vegetables are well coated with oil.
  13. 13
    Add 4 cups of hot water and the minced parsley.
  14. 14
    Increase heat to medium-high and cook, stirring, for about 5 minutes until most of the water is absorbed.
  15. 15
    Cover the pot tightly with aluminum foil, sealing the edges, and then place the lid on top.
  16. 16
    Transfer the pot to the preheated oven and bake for 30 minutes.
  17. 17
    Remove from the oven, let stand for 5 minutes, then fluff with a fork and serve.

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 nutritional value and adds a pleasant crunch. Ensure the beans are kept moist during the sprouting process.

If you don't have an ovenproof pot, you can cook the dish entirely on the stovetop by reducing the heat to low and covering tightly after adding the water.

For a non-vegan version, you can add a splash of coconut milk for extra richness.

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently with a splash of water to restore moisture.

Keywords: vegetable pullao, indian rice, sprouted mung beans, string beans, mushrooms, garam masala, coriander, mustard seeds, vegan, vegetarian, aromatic rice, healthy dinner, spiced rice, plant-based, comfort food, potluck dish
Read it online: https://www.chefs-mate.com/recipe/vegetable-pullao/