Tuesday, May 17, 2016

Sprouted Fenugreek Pulao ~~South Indian recipes

A healthy and very tasty one pot meal without a bit of bitterness, this Pulao is a best rice dish for kids lunch boxes in summer and a delicious meal for all age groups.
Lately, I have developed interest in sprouting the grains and the taste from every grain is turning out to be different, tasty and interesting. There are a lot of health benefits from sprouting the grains. Sprouting grains increases many of the grains' key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids often lacking in grains, such as lysine. Sprouted grains may also be less allergenic to those with grain protein sensitivities. [Source:  wholegrainscouncil.org]

One of my favorite sprouts is Fenugreek seeds sprouts. Being an important ingredient in our cuisine, fenugreek has a lot of medicinal properties and hence is also used in our traditional Ayurvedic medicines. So let’s take a quick comprehensive look at how fenugreek sprouts can contribute to your health and beauty needs.

Fenugreek in any form is a treasure trove of medicinal properties. It is rich in vitamin C, proteins, fibers, niacin, potassium, iron and alkaloids. It is also rich in a compound called diosgenin which has estrogen-like properties and steroidal saponins.

The benefits from consuming fenugreek sprouts for those living with diabetes are astounding. Fenugreek boasts of properties enabling it to stimulate the production of insulin in the body to counteract elevated sugar levels in the blood. Research on patients with Type 2 diabetes have shown a much lower level of sugar in their blood streams within 24 weeks of daily consumption of fenugreek. It is a rich source of amino acids that effectively induces the production of insulin for diabetic relief.

Research shows that consumption of fenugreek sprouts can help with weight loss. Rich in a polysaccharide known as galactomannan, it gives a feeling of fullness thus discouraging over eating. Fenugreek contains about 75% soluble fiber which also simulates a feeling of fullness hence fenugreek is a double action solution for weight watchers. According to Indian traditional medicinal practices, fenugreek has long been used to aid digestion and to treat gas, flatulence and diarrhoea.

A rich source of antioxidants, fenugreek counters free radicals that damage skin cells to bring on early signs of aging hence consumption of fenugreek sprout can delay ageing signs like wrinkles, crow’s feet, fine lines and pigmentation. Consuming fenugreek sprouts is known to cool the digestive system and relieve constipation which often is the reason behind acne and pimples thus effectively helping you attain smooth blemish free skin. Consumption of fenugreek sprouts is an effective way to combat hair loss as it is rich in antioxidants which are responsible for fighting free radicals that cause cellular damage, the primary cause of hair fall. [Source:stylecraze.com]

Nutritional Information  (Approx) (per serving)

Energy  110
Fat 0.9
Carbohydrates 20.9
Dietary Fiber 2.6
Sodium 40.8
Vitamin A 6.6
Vitamin C 4.3
Calcium  8
Iron  13.6
Protein 3.2
Sugar 2.9


Sprouted and washed Fenugreek seeds 1 cup
Any long grain rice 1 cup
Mixed chopped Vegetables(Carrots, french beans, Capsicum) 1 cup
Onion sliced 2
Bay leaf 1
Oil 1 tablespoon
Start Anise 1
Salt to taste
Sambar/Rasam powder 1 teaspoon
Amchoor powder(optional) 1/2 teaspoon
Curd 1/2 cup
Water  as needed

To Grind:

Ginger  A small piece
Garlic  5-6 cloves
Coriander leaves a handful
Cumin  1 teaspoon
Cinnamon a small stick
Cloves 3 or 4
Cardamom 2
Star anise 1
Green chillies 4 or more

Soak the rice in some water for about 10 minutes.

Grind everything under "To grind" table coarsely.

Heat oil and add Star anise and bay leaf. Fry for a minute and add onions.

Add vegetables and sprouts. Fry for some time.

Add chilli powder, Amchur powder and salt. Add curd and bring to boil.
Add soaked rice and water just enough to cover the rice. Cook until the rice is done or pressure cook for 2 whistles. Serve hot!

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