Sprouted moong pulao
Also called: sprouted moong pulao, sprouted moong pulav, moong sprouts pulao, moong dalia pulao, sprouted mung pulao, moong sprouts pulav, mungh sprout pulao, moong pulao sprouts, sprouted moong rice
Sprouted moong pulao is that nice middle path between comfort food and “healthy” food. Soft rice, crunchy sprouts, sweet carrots, and those whole spices make it feel like something straight from a home kitchen or tiffin box.
Per 1 plate (200g)
Nutrition Facts
| Nutrient | Per plate (200g) | Per 100g |
|---|---|---|
| Calories | 226 kcal | 113 kcal |
| Protein | 4.4g | 2.2g |
| Carbohydrates | 35g | 17.5g |
| Fat | 7.2g | 3.6g |
| Fiber | 3.6g | 1.8g |
| Sugar | 2.8g | 1.4g |
| Micronutrients (per 100g) | ||
| Sodium | 153.16 mg | |
| Calcium | 16.26 mg | |
| Iron | 0.65 mg | |
| Vitamin C | 7.53 mg | |
| Folate | 43.15 µg | |
What Goes Into It
Per serving (1 plate)
gastroenterology Gut Health Insight
This pulao is gentler on the gut than plain rice because sprouted moong brings extra fiber and a little natural enzyme activity from sprouting, which can make it easier to digest. The 3.6g fiber per plate helps keep bowel movements smooth, while cumin, clove, cinnamon, and bay leaf add that classic Indian spice support for bloating and gas. The carrots and onions also add a bit of prebiotic-style nourishment for your gut bacteria. One practical tip: if sprouts usually feel heavy for you, cook the moong sprouts well and keep the masala moderate so the dish stays tummy-friendly.
Frequently Asked Questions
Is sprouted moong pulao healthy?
Yes, it is a fairly balanced rice dish. One 200g plate gives about 226 kcal, 4.4g protein, 35g carbs, 7.2g fat, and 3.6g fiber, so it is more filling than plain rice.
Can sprouted moong pulao help with digestion?
It can, especially because of the fiber from moong sprouts and carrots, plus cumin and whole spices. If you are prone to gas from sprouts, cook them thoroughly and avoid making it too oily.
Is sprouted moong pulao good for weight loss?
It can fit in a weight-loss meal if portioned well, because one plate is only around 226 kcal. The fiber helps with satiety, but it is still rice-based, so pairing it with curd or salad works better than taking a huge serving alone.
Can diabetics eat sprouted moong pulao?
Yes, but in controlled portions. A 200g plate has about 35g carbs, so it is better as a measured meal with extra sprouts, veggies, and curd rather than a large rice-heavy serving.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.