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This meal brings together two nutrient-dense dishes.
Sprouts Fried Rice is a healthy twist on fried rice, where steamed sprouts (moong sprouts or mixed sprouts) are tossed with cooked rice, garlic, onions, vegetables, and soy sauce. It’s light, high in fibre, and packed with plant-based protein. The sprouts add a nutty texture and a nutritional boost to the rice, making it healthier than regular fried rice.
Paneer Bhurji complements the fried rice beautifully. A North Indian classic, paneer is crumbled and cooked with onions, tomatoes, green chillies, and spices to make a dry, scrambled curry. Soft, mildly spiced paneer pairs perfectly with the garlicky, umami flavours of the fried rice, creating a satisfying balance.
Together, this combo offers plant protein, calcium, fibre, and essential nutrients — making it a complete and energising meal.
Prep rice & sprouts
Steam sprouts lightly (don’t overcook). Ensure rice is cooled and separated.
Make sprouts fried rice
Heat oil in a wok. Add garlic, onion, and spring onion whites. Sauté till fragrant. Add carrots, beans, and capsicum. Stir-fry on high flame for 2–3 minutes. Add sprouts, soy sauce, vinegar, salt, and pepper. Toss in rice and stir-fry for 2–3 minutes. Finish with spring onion greens.
Make paneer bhurji
Heat oil/ghee in a pan. Add garlic, ginger, and green chilli. Sauté briefly. Add onions and cook till golden. Add tomatoes, turmeric, chilli powder, coriander powder, and salt. Cook until tomatoes soften and masala releases oil. Add crumbled paneer, mix gently, and cook for 3 minutes. Sprinkle garam masala and garnish with coriander.
Serve
Serve hot sprouts fried rice with paneer bhurji on the side for a balanced meal.
Yes, both work well and make it even healthier.
Yes, replace paneer with tofu and cook the same way.
A simple cucumber raita, salad, or tomato soup pairs beautifully.
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