Green gram milk rice

 

Green gram milk rice

 

Green gram milk rice, also known as "Pulses Rice" or "Green Gram Coconut Rice," is a nutritious dish made with green gram (mung beans) and rice, often cooked with coconut milk for added richness and flavor. Here is a simple recipe for making this delicious dish:

Ingredients:

 u 1 cup of rice (preferably short grain or jasmine)

u 1/2 cup of green gram (mung beans), soaked for a few hours or overnight

u 1 cup of thick coconut milk (fresh or canned)

u 1.5 cups of water (adjust as needed)

u Salt to taste

u 1-2 green chilies, slit (optional, for spice)

u 1 tablespoon of oil or ghee

u 1 teaspoon of mustard seeds

u 1 teaspoon of cumin seeds (optional)

u A few curry leaves (optional)

u 1-2 tablespoons of chopped fresh coriander leaves for garnish (optional)

 

Instructions:

1. Prepare the Rice and Green Gram :-    Rinse the rice under cold water until the water runs clear.             Drain well. Drain the soaked green gram and set aside.

 2.Cook the Rice and Green Gram :-       In a pot, combine the rinsed rice, soaked green gram, 1.5 cups      of water, and salt. Add the slit green chilies if using. Bring to a boil and then reduce the heat to low. Cover and simmer until the rice and green gram are both cooked and the water is absorbed (about 15-20 minutes). Remove from heat and let it sit covered for another 5 minutes.

 3.Prepare the Tempering    :-               In a separate pan, heat the oil or ghee over medium heat.  Addthe mustard seeds and cumin seeds. Once they start to splutter, add the curry leaves (if using) and sauté for a few seconds until fragrant.

 

4. Combine with Coconut Milk    :-     Pour the cooked rice and green gram mixture into the pan with the tempering. Add the thick coconut milk and gently mix everything together. Cook on low heat for an additional3-5 minutes, allowing the flavors to meld together and thedish to warm through.

 

5.Serve :- Remove from heat. Garnish with chopped coriander leaves if desired and serve warm.

Tips :- The consistency can be adjusted based on your preference; add more coconut milk for a creamier texture. Serve with a side of spicy sambol or any curry for added flavor. This dish is not only savory but also very nutritious, providing a good source of protein and healthy fats.

Green gram milk rice, made by cooking green gram (mung beans) with rice and milk, can have several health benefits. Here are some of the positive results from consuming this dish:

 

1. Nutrient-Rich : Green gram is high in protein, fiber, vitamins, and minerals. When combined with rice and milk, it becomes a balanced meal providing essential nutrients.

 

2. Promotes Digestion : The fiber content from green gram can help improve digestion and prevent constipation.

 

3. Boosts Energy : This dish offers a good source of carbohydrates from rice, providing a quick energy boost, while proteins support sustained energy levels.

 

4. Supports Muscle Health : The protein in green gram is beneficial for muscle repair and growth, making it a good choice for those who are physically active.

 

5. Aids in Weight Management : The high fiber content helps promote satiety, which may assist in weight management by reducing overall calorie intake.

 

6. Rich in Antioxidants : Green gram contains antioxidants that can help protect the body from free radicals and reduce oxidative stress.

 

7. Lactose Benefits : If you are not lactose intolerant, the milk adds calcium, which is essential for bone health.

 

8. Versatile and Easy to Prepare : This dish can be easily customized with various spices, vegetables, or nuts to enhance flavor and nutritional value.

 

Including green gram milk rice as part of a balanced diet can contribute to overall health and wellness. However, moderation is key, and it's important to consider dietary needs and preferences.

 

Enjoy your delightful Green Gram Milk Rice!