Sprout Pulao


Tarla Dalal
35 mins (prep 20, cooking 15)
15 ingredients
4. servings
This combination of rice and sprouted legumes (matki) improves the protein quality of the recipe which also provides a good amount of iron, folic acid and vitamin C. We have used matki in this recipe but you can use any other sprouted legume or a combination if you like. This is another good dish for the " tiffin box " to take to work. Your family will love it too.

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Ingredients

Nutrition

Serving Size (63.12 g)
Servings 4.
Amount per Serving
Calories 212.63 Calories from Fat 47.79
% Daily Value *
Total Fat 5.31g 32.66%
Saturated Fat 0.76g 15.2%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 37.02mg 6.17%
Total Carbohydrate 37.82g 50.42%
Dietary Fiber 2.6 g 41.6%
Sugars 0.16 g %
Protein 3.93g 31.41%
Vitamin A 784.7IU% Vitamin C 2.34mg%
Calcium 33.16mg% Iron 1.3mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
long, asafoetida, grated ginger, turmeric powder, chopped
 

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