SPROUTY PEANUT RICE

  • Fitterfly - Team Nutrition

  • Posted On February 09, 2018

RECIPE: SPROUTY PEANUT RICE

CATERGORY: MAIN MEAL

SERVES: 4

PREPARATION TIME: 10mins

COOKING TIME: 20mins

 

INGRIDENTS:

1 cup basmati rice (can choose any normal rice or brown rice)

½ cup moong sprouts (soaked)

1no carrot finely chopped

1no onion

½ cup French beans

½ cup cauliflower florets

3tbsp peanuts (moongphali)

½ tsp cumin seeds

Whole spices (bay leaf, cinnamon stick, peppercorn, cloves)

2 tomatoes – pureed in a mixer

½ tsp garlic paste

½ tsp garam masala powder

Oil / butter – 3tsp

Salt as per taste

 

METHOD:

         Wash rice. Soak it in water for ½ hour.

  1. In a pan add oil, garlic paste, whole spices, jeera, chopped onion & peanuts together, cook them till onion turns light pink in color.
  2. Add haldi, garam masala, salt. Mix well. Add sprouts, carrots, French beans, cauliflower and tomato puree let it cook for some time.
  3. Add rice along with 2 cups water to it. Mix well
  4. Cover it for 15mins. Allow it to stand for 3-4 mins.
  5. Fluff with a fork.
  6. Serve hot with mango pickle.

 NUTRITION NOTES:

It is a combination of cereal + protein and fiber. Fully loaded with vitamins, it can be given in lunch box or as a one pot dish for tiffin’s.

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Disclaimer: All information here, including text, images, tables, videos and any other content is for your knowledge only and we do not guarantee any specific result by following these recommendations as it may vary from person to person. The information is not a substitute for qualified medical advice from a doctor or other medical health expert.