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Vegetable Pullao

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Recipe

 

Yield

8 servings

Prep

20 min

Cook

25 min

Ready

1 hrs
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 cup mung beans
2 cups long grain rice
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4 ½ tablespoons vegetable oil
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1 teaspoon mustard seeds, black
whole
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1 medium onions
chopped
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4 medium garlic cloves
peeled, minced
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1 teaspoon ginger
minced, peeled
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pound green beans
trimmed
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2 teaspoons garam masala
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1 ½ teaspoons coriander
ground
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2 ½ teaspoons salt
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2 tablespoons parsley leaves
finely minced
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Ingredients

Amount Measure Ingredient Features
237 ml mung beans
473 ml long grain rice
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68 ml vegetable oil
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5 ml mustard seeds, black
whole
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1 medium onions
chopped
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4 medium garlic cloves
peeled, minced
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5 ml ginger
minced, peeled
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151.2 g green beans
trimmed
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1E+1 ml garam masala
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7.5 ml coriander
ground
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13 ml salt
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3E+1 ml parsley leaves
finely minced
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Directions

Put mung beans in a bowl with 3 cups water.

Cover lightly and set aside for 12 hours.

Drain beans and wrap in a very damp dish towel.

Put the wrapped bundle in a bowl.

Put this bowl in a dark place (like an unused oven) for 24 hours.

Wash rice well and soak in 4 cups of water for half an hour.

Drain well.

Preheat oven to 325℉ (160℃).

Heat oil in a wide, heavy, 4- to 5-quart ovenproof pot over a medium-high flame.

When hot, put in mustard seeds. As soon as the mustard seeds begin to pop (this takes just a few seconds), put in the onion.

Stir and fry for about 5 minutes or until onion turns brown at the edges.

Add the garlic and ginger.

Fry, stirring, for about 1 minute. Turn heat to medium-low and add the mung beans, rice, string beans, mushrooms, garam masala, ground coriander, and salt.

Stir and sauté for about 10 minutes or until rice turns translucent and vegetables are well coated with oil.

Add 4 cups hot water and the minced parsley.

Turn heat to a medium-high flame and cook, stirring, for about 5 minutes or until most of the water is absorbed.

Cover the pot first with aluminum foil, crimping and sealing the edges, and then with its own lid.

Place in heated oven for half an hour. Fluff up with a fork and serve.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 115g (4.1 oz)
Amount per Serving
Calories 33522% from fat
 % Daily Value *
Total Fat 8g 13%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 751mg 31%
Total Carbohydrate 18g 18%
Dietary Fiber 6g 25%
Sugars g
Protein 21g
Vitamin A 4% Vitamin C 9%
Calcium 6% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
 

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