A couple of months back, while doomscrolling, I came across a similar recipe and knew I had to try it. Last week, I finally had a chance to make this. Combining the goodness of whole moong dal and mixed vegetables, this pulao is wholesome, flavourful and protein-packed and is ideal for a school or office lunchbox.

Sprouted moong dal is often referred to as a superfood due to its exceptional nutritional profile. It is rich in nutrients as it contains essential vitamins like A, B, C, and E, as well as minerals like iron, potassium, magnesium, and zinc, as well as being high in protein and dietary fibre. Sprouting enhances enzyme activity, making it easier to digest compared to regular legumes. The high fibre content promotes gut health by preventing constipation. It is rich in potassium and magnesium, which help regulate blood pressure and antioxidants that reduce oxidative stress and inflammation linked to heart disease. Because of its low glycemic index, glucose is slowly released into the bloodstream, and thus it is beneficial for diabetics due to its ability to stabilise blood sugar levels. The high protein and fibre content promotes satiety and prevents overeating. Sprouted moong dal contains vitamin C and antioxidants that strengthen immune defenses while its antioxidants help combat free radicals that cause skin aging.

Mixed Vegetable Moong Dal Pulao

Ingredients:

• 1 cup Basmati rice, washed and soaked for 30 minutes
• 1 cup whole moong dal, soaked for 6-8 hours. Bonus points if the dal starts to sprout
• 1 cup chopped mixed vegetables (I used carrots, peas and corn)
• 1 medium-sized onion, sliced
• 1 tsp ginger-green chilli paste
• 2 tbsp finely chopped fresh coriander leaves
• 10-12 cashew nuts
• 1 bay leaf
• 1-inch piece of cinnamon stick
• 4-5 cloves
• 4-5 cardamom pods
• 1 tsp cumin seeds
• Salt to taste
• 2 tbsp ghee 
• 2 cups water

Method:

• If using whole green moong beans, soak them overnight or for 6-8 hours. Drain and leave them in a damp cloth for a day to sprout. Rinse the sprouts before use. If you are unable to sprout, just use the soaked and drained moong beans.
• Soak the rice for 30 minutes
• Heat ghee in a heavy-bottomed pan or pressure cooker.
• Fry the cashew nuts until light brown and keep aside.
• Add cumin seeds, bay leaf, cinnamon stick, cloves, and cardamom pods in the same ghee. Sauté until aromatic.
• Add sliced onions and sauté until golden brown.
• Stir in the ginger-green chilli paste and cook for a minute.
• Add chopped mixed vegetables. Cook for 2-3 minutes
• Add in the mixed vegetables and moong dal. Sauté for another minute.
• Drain the soaked rice and add it to the pan. Gently mix with the vegetables.
• Season with salt as needed.
• If using a rice cooker, add the rice, moong dal, and vegetables to the rice cooker. Add in the fried cashew nuts and mix well. Now add in the 2 cups of water and cook until done. Let the pulao sit in the rice cooker for a while, then open and lightly fluff with a fork. 
• If cooking it on the stove, pour in water and bring it to a boil. Cover with a lid and cook on low heat until the rice is done. Alternatively, you can pressure cook for one whistle. Let the pulao rest for a few minutes after cooking.
• Garnish with fresh coriander leaves and serve hot with a raita of your choice.