Mung sprouts and paneer pulao/pilaf


Sharing a very easy and delicious one pot meal- Mung sprouts and paneer pulao/pilaf! I’m a big fan of one pot meals, and if it’s quick then there is nothing better! Who doesn’t love a fresh meal that’s quick and easy to prepare as well as delicious and nutritious at the same time? I’m sure alot of folks do!



This protein packed one pot pilaf with the goodness of mung sprouts and creamy paneer makes for a really wonderful meal. I enjoyed it with some onion-tomato-cucumber raita and some papad. I usually make mung sprouts pulao quite often whenever I have sprouted mung, this time I added paneer to add more nutrition. For a vegan version, simply use oil and tofu in place of ghee and paneer respectively.

Although I love to have a spicy meal, I make this very mildly spiced so that my toddler can enjoy it too. He loves all kinds of rice preparation, So I like to experiment and try to  include different veggies and meats along with rice.


I always sprout mung beans at home, thanks to my mum in law who taught me during her visit last year.

How to sprout mung beans?

1. I took about 3/4 cup of mung beans, washed them well and soaked in sufficient water overnight.

2.Next morning I discarded the water, transferred the drained mung beans into a colander. Covered with a plate. I sprinkled water occasionally throughout the day.

3. The following morning, the sprouts were ready. So in total, it took about 36 hours. I used 1 cup of the sprouts for the recipe, and made another dish with the remaining sprouts, which I shall share with you later.


Ingredients: Measuring cup used, 1 Cup = 250 ml

1 Cup mung sprouts

100 grams paneer, cut into small cubes/triangles

1 Cup Basmati rice

Whole spices ( 1 bay leaf, 4-5 peppercorns, 4 cloves, 3 green cardamoms, 1 inch cinnamon)

1 teaspoon cumin seeds

1 large onion, thinly sliced ( about 1 & 1/2 cup )

2 tomatoes, chopped

1 to 2 teaspoons shahi biriyani masala

1/4 teaspoon turmeric powder

1/2 teaspoon Kashmiri red chilly powder

Handful of cilantro and mint, finely chopped

1 tablespoon ginger garlic paste

green chillies, as per desired heat

Salt to taste


1.Wash the rice well, soak in water for about 30 minutes to an hour.


2. Heat ghee on medium heat in a pan, add whole spices and cumin seeds. When the cumin splutters, add thinly sliced onions. Saute until they are translucent and slightly golden brown.


3.When the cumin splutters, add thinly sliced onions. Saute until they are translucent and slightly golden brown.


4.Add ginger garlic paste, green chillies ( if using) and saute until the ginger garlic is fragrant.


5. Add in the chopped tomatoes, cook until they turn mushy.


6. Now add biryani masala, turmeric and kashmiri chilly powder. Saute until the spices are aromatic, and the masala oozes oil.


7. Add in the mung sprouts, 1/4 cup water, salt to taste, mix well. Cover the pan, and let the mung sprouts cook for about 15 minutes or until tender. Stir occasionally in between, sprinkle more water if the masala dries out.


8. Add in the chopped cilantro and mint, along with the paneer pieces. Mix gently.


9.Add in the rice, saute the rice very gently, for about 30 seconds.


10.Now add in 2 cups of hot water. Taste for seasonings, the water should be a slightly salty, or else the pulao will taste bland. Add salt accordingly. Cover the pan, reduce the heat to medium low and let the pulao cook. Once all the water has evaporated, gently fluff the pulao with a fork. Serve hot with raita.



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  1. thatmishmash says:

    Only YOU , with your gifted hands and a picture like that , can make me crave for moong !!! Can’t believe I am actually craving sprouts after looking at this … go girl ! Looks faaaaaaab!

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