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January 21, 2012




I made this for my hubby’ lunch box today . I got these recipes from Tarla dalal’s website.Both the recipes were given under Protein rich , low calorie , healthy food category. So i chose these recipes for our lunch.I made some slight changes to the actual recipe according to our tastebuds.It was nice & filling too.. Thanks to tarla dalal…About the raita , i should have named this as beetroot raita because the color of beetroot is predominant here. I’ve added carrots and cucumber to the raita. But its not visible Winking smile.So adding beetroot is purely optional. If u want a nice color , please omit or add less beetroot pieces.Please find the raita recipe below.


  • Sprouted green gram / Sprouted moong – 1/2 cup
  • Carrot – 1 no
  • Rice – 1/2 cup
  • Water – 1.5 cups (adjust if u use basmati )
  • Salt – As needed.

To temper

  • Cooking oil – 1 tbsp
  • Cinnamon – 1 small stick
  • Cloves – 2 nos
  • Bayleaf – 1 no
  • Ginger- Garlic paste – 1/2 tsp
  • Green chilly – 1 no (chopped finely)
  • Big onion – 1 no (-do-)
  • Coriander powder – 3/4 tsp
  • Chilli powder – 1/2tsp
  • Turmeric powder – a pinch
  • Garam masala powder – 1/4 tsp

Lime juice – few drops

Coriander leaves – to garnish


  • Heat the pressure cooker base with a tbsp of oil and add all the items given under “to temper” one by one in the same order.
  • When the onion becomes translucent , add the carrot pieces and sprouts. Saute well for a minute. Then add all the powders.
  • Mix well for a few minutes and add the rice.
  • Toss it well. Finally add the water & reqd salt.
  • Pressure cook upto 1 or 2 whistle.
  • Add a zing of lime juice and garnish with coriander leaves.





  • Cooked carrot and beetroot cubes – 1/2 cup
  • Cucumber pieces - few
  • Fresh curd – 1/2 cup
  • Green chilly – 1/2 no (Chopped finely)
  • Roasted jeera powder – to sprinkle
  • Water – as needed to dilute the curd
  • Salt – as reqd


  • Cube cut carrot and beetroot into small pieces.Cook them for 1 whistle adding little water.
  • Mix the fresh cucumber pieces with the cooked vegetables.
  • Add the thick curd , reqd water and salt.( sometimes water may not be needed as the water in the cooked vegetables may be enough)
  • Finally sprinkle the roasted jeera powder..

Serve with parathas and pulao !!


Green gram arose in North-eastern India and there is a long history of its use throughout Asia. Its popularity stems not just from its medicinal and nutritional properties, but also from its adaptability to drought conditions and inferior soils. The nitrogen fixing bacteria in the plant's root help replenish the nitrogen content of the soil, which makes it a valuable inter-crop in rice and sugar cane cultivation.

Nutritional value of Green Gram (Per 100 grams)

Energy : 30 calories
Protein : 3 grams
Carbohydrate : 6 grams
Dietary Fiber : 2 grams
Health benefits

Unlike other pulses, green gram is free of flatulence-causing agents. This makes it an acceptable food for convalescents and pleasant weaning food for babies. The protein is especially rich in the amino acid, lysine, but it is somewhat deficient in sulphur-containing amino acids. The seeds are rich in calcium, phosphorous, magnesium, potassium, folate and other B Vitamins. They also contain appreciable amounts of Vitamin C.

Raw seeds are rich in trypsin-inhibitors that block the effects of protein digesting enzymes in the gut. Sprouted green gram has lower amounts of these inhibitors, but the best method to eliminate trypsin inhibitors is boiling. Cooking does not affect the protein profile of this seed.

Food Uses

Green gram's use in creating dishes is widely prevalent all over India. It is eaither used whole or split into dal. Whole green gram is the most popular sprout worldwide. Green gram in its split form is used to make khichdi, dal, barfi, payasam (a sweet dish) and other sweets. Deep fried and salted moong dal (green gram) is a popular Indian snack. Processed green gram is a common soup base, and gram flour is a common ingredient in many fried snacks.

Medicinal Uses

Chinese medicine uses green gram as a remedy for oedema, fever, headache and generalised anxiety, and as a diuretic. It is also a folk remedy for arsenic poisoning and other mineral toxins.



  1. wonderful flavours colourful raita looks delicious

  2. healthy pulao and very inviting !! love to carry in my lunch box !!

    Ongoing Event - CC-Chocolate Fest

  3. It's such a Barbie Pink color raita! :D
    The beet is dominating not only the raita but the rice as well, hehe! :)

  4. Woww... healthy and delicious meal.. looks absolutely inviting.. thanks for sharing dear.. Yummy !!
    Indian Cuisine

  5. This pulao is on my try list, the raita is splendid with beet color!

  6. pulav looks yummy and simple recipe :)

  7. Easy and healthy meal... colorful raitha..

  8. Healthy & such tasty always ;)
    Prathima Rao
    Prats Corner

  9. Wow! Looks fantastic! I am drooling all over it :)

  10. Awesome healthy dish and love the pink raitha.

  11. What a healthy delicious pulao and raitha! Lovely combo.
    I am glad to present you some awards, please get them at your leisure time dear.

  12. Super flavourful one pot meal,simply inviting and catchy raita.

  13. Wow. Wonderful color of Raita. Rice looks delicious

  14. Sprouts pulao is a fabulous idea and I love the pretty pink raita.

  15. Wow!!! colorful combo and healthy pulao

  16. super healthy and delicious pulao, lovely raita..

  17. Colurful raita...:)


  18. Love that gorgeous color of raita....pulao look scrumptious....

  19. Such a healthy pulao and colorful raita - eye-catching combo dear!

  20. Nice healthy combo, protein in the rice and vegetables in the raitha, you have a nice space here, following U, do drop by my blog when you find time..

  21. What a colorful raitha n healthy pulao with sprouts,Loved it!!

    Erivum Puliyum

  22. wow what an healthy lunch...!!

  23. Nutritious and Yummy Pulao...nice idea to use sprouts in one pot meal...mixed veg raitha looks so colorful n tempting!!

    Spicy Treats
    OnGoing Event ~ Dish It Out-Brinjal n Garlic

  24. What a healthy and yummy lunch. Raita looks so colorful and tempting.

  25. Sounds delicious and perfect for lunch box, love the colour of the raita as well

  26. Your rayta is looking like strawberry ice cream but the pulao is looking very delicious. I am going to try that and will serve it with my fired breads.


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