Bulgar wheat with Mixed veggies (broken wheat/dalia pulao)
- 1/2 cup broken wheat
- 1/2 cup chopped Carrots
- ¼ cup beans
- ½ cup chopped onions
- ½ cup palak sauteed with some jeera
- ½ cup chopped tomato
- ½ cup frozen peas or peas soaked in water overnight
- ¼ teaspoon turmeric
- 1 green chill
- 3-4 cloves of garlic crushed
- 1/4 teaspoon pepper
- ½ teaspoon curry masala powder /chicken masala powder(optional)
- Jeera/cumin or mustard- ½ teaspoon
- ¼ teaspoon garam masala
- olive oil
1.Soak dalia in warm water
2.Take a pressure cooker and heat
3. Add 1 or 2 drops of olive oil, add jeera /cumin saute till it becomes brown or mustard seeds, allow it to pop.
4.Add onion, chilly and garlic and saute till done
5. Add turmeric, pepper, masala powder and saute
6.Add the chopped carrots, palak, tomato, peas, salt and beans Mix well and cook for a minute on medium flame
7.Now add dalia,garam masala and water, just to cover up the mixture (around 300 ml)
8. Close the lid of the cooker and After 1 whistle set the stove to simmer and cook for 5-8 minutes until cooked
9.Your dalia pulao is ready.Serve Hot!
Brocken wheat /Bulgur wheat are rich sources of fiber as it contains the outer part called bran.If you are looking for a weight loss recipe then this is it, because it contains fiber which stops you from binging and fills you for a longer time.Combining with all the veggies available, it turns out to be the best nutrition food for you.
Dalia has a low glycemic index and contains complex carbohydrates which make a perfect food for maintaining the blood sugar and helps the diabetics without spiking blood sugar.
The fiber content in The fiber content in dalia also helps in constipation
Dalia is rich in iron and zinc which helps in immunity building,cell division and protein synthesis
It is also rich in vitamin B6 or Niacin which help the protein and fat to break down in to energy
Dalia is high in protein but low in calories and the fiber and the mineral content makes a perfect food and the proteins ensure in building your muscles. So 1 bowl of dalia combining all the veggies will make a nutrient rich food.You can take this as any course of a meal and also post workout.