This vegan Fenugreek sprouts pulao boasts with vibrant color and flavors and makes the comforting and easy one pot meal with a secret ingredient. And that is fresh turmeric which is an immune booster!
Why Fenugreek Sprouts Pulao?
Fenugreek aka methi, is a herb that has excellent medicinal properties. It is widely used by diabetic people as it helps in lowering the blood glucose level. Methi is a good source of fiber, protein, Vitamin A and C, iron, and calcium. Sprouting enhances the antioxidants in fenugreek, thereby enhancing the nutritional as well as health benefits.
There is more! It adds a nutty as well as bitter flavor, although it is not bitter as bitter gourd. We use methi seeds in tempering in many our traditional foods. In addition the leaves are used as herbs. I make this Butternut Squash Methi Pulao or Methi Laccha Paratha often for a satisfying meal with the herb.
Usually, I add these sprouts to dosa batter, pulao, and curries. The mild bitter flavor when balanced with other flavors, adds a unique flavor profile. With these benefits, why not make a delicious pulao for an easy one pot meal with these sprouts? We love it!
Why fresh turmeric?
Turmeric not only adds a vibrant color but also adds to the medicinal benefits as it is rich in phtonutrients which help in detoxifying the free radicals produced. That's why I make this Turmeric Latte for my family. Fresh turmeric has more curcumin content and therefore more immunity boost. Whenever fresh turmeric is available, I make milk or add it to curries. This pulao has the best aroma and color due to the usage of fresh turmeric.
Is making sprouts easy?
I make sprouts at home often to use regularly in our meal plan. It is easy to make. However, it also needs care to prevent any microbial growth. I make fenugreek sprouts in a similar manner like whole moong sprouts or any legumes. As a first step, soak the fenugreek seeds for 8 hours. Rinse and drain the liquid completely. Then cover with a cloth and leave outside for a day to two so that it begins to sprout. It is essential to watch that there is no mold growth. If it happens discard it. Once sprouted, you can store it in the refrigerator a up to 4 days.
Fenugreek - The star ingredients of this pulao. A little of this makes a good quantity of sprouts.
Rice - The grain used in this recipe. For variation, you could use quinoa.
Fresh turmeric - fresh grated turmeric boosts aroma and flavor. You can use regular turmeric powder, but you may require in lower quantities than fresh turmeric.
Salt - gives flavor
Spices - Spices add a unique aroma and flavor to the food. Cardamom, cloves, cinnamon, bayleaves, whole cardamom, star anise, fennel and cumin are used in this recipe for classic flavors.
Veggies - Fresh baby corn, beans, carrots and peas are used. You can use any veggie that you may have in this recipe.
Oil - neutral flavored oil is used in this recipe. Coconut oil would enhance the flavors.
Ginger, garlic, onion - These build flavor base to the pulao.
Thai chili and black pepper - Gives the spicy kick to the pulao.
Leftovers, if any, I store in the refrigerator for my next meal or next day lunch. It can be stored for up to three days in the refrigerator. Warm the pulao in microwave or on a pan and serve.
I love to serve this with some raita as my family loves that combo. Though onion or cucumber raita is the most favorite choice for this pulao in our family, this Garbanzo and Mint Raita or Aloo Raita are also great choices to serve with this pulao. You can pair it up with vegan raita too.
Is this recipe vegan?
Yes, This recipe is vegan. Neutral flavored oil alone is used in this recipe.
About this month's challenge....
For this month's challenge, Jayashree suggested sprouts as the theme and the group memebers guess the secret ingredients in each recipe. My partner, Aruna, gave me fenugreek sprouts and fresh turmeric as the secret ingredients and I made this delicious and satiating pulao. Sprouts are easily digestible and nutritious too. My partner made this Sprouted rage and Lentil Mix for toddlers.
More Pulao Recipes
Pulao is a great and quick meal that is satisfying and comforting to the exponential level. Palak Paneer Pulao, Vegan Jackfruit Pulao, and Baby Aloo Pulao are all time favorites! Make this Beetroot Pulao for any pink theme occasion! You can substitute rice with quinoa and make this Protein Quinoa Pulao.
More sprouts recipes
In our home, moong sprouts will be unstuck most of the time to add in salads and chaats. This Moong Sprouts Gem salad is a great one with spicy, sweet, and tangy flavors. Legume sprouts can be used to make Sprouts Stuffed Paratha or Sprouts Paneer and Veggie Curry for great and tasty meal options for lunch or dinner.
Fenugreek Sprouts Pulao
To Make Sprouts
- 1 tbsp Fenugreek seeds
- 2 tbsp Ginger chopped
- 2 tbsp Garlic chopped
- 3-4 Green chili
- 1-2 tbsp water
- 1 cup Rice
- 1 cup Onion sliced
- 1 cup Baby corn 1-in. pieces, fresh or canned
- 3/4 cup Beans 1-in pieces
- 1 cup Carrots 1-in piece
- 1/2 cup peas fresh or frozen
- 21/2 tbsp Fresh turmeric grated
- 1/2 cup Mint chopped
- 1/4 cup Fenugreek sprouts (from above)
- 1 cup Water
- 1/2 tsp Black pepper powder
- 11/2 tsp Salt
- 2 tbsp Oil
- 3 tbsp cilantro finely chopped
- 2 Cardamom
- 3 Cloves
- 1.5 inch Cinnamon
- 1 Whole cardamom
- 1 Star anise
- 1/2 tsp Fennel seeds
- 1/2 tsp Cumin
- 2 Bayleaves
- Soak the fenugreek seeds for 8 hrs. Drain completely. Transfer to another container, cover with a cloth for a day to sprout.
- Wash and soak the rice for 15 to 20 minutes.
- Grind the ginger, garlic, and green chili to a paste with 1-2 tablespoons of water.
- Heat oil in a heavy bottomed pan, add the spices and fry for 40=50 seconds. Then add the onions and saute for 3 minutes.
- Next, add the baby corn, carrots, beans, followed by fenugreek sprouts and ginger-garlic-chili paste. Saute for 3 minutes.
- Add the rice, mint, black pepper and fresh turmeric, and saute for 2 minutes
- Add the peas, salt, and water. Mix and bring it to a boil, cover, and cook for 7 minutes.
- When more than 3/4 th of the water is absorbed, lower the flame, cover and cook for 10 minutes.
- Switch off and let it rest for 10 more minutes. Open, fluff with a fork and garnish with cilantro.
- Serve as such, or with raita/chips.