Spicy Dalia Pulao Recipe – A Healthy Twist to Traditional Pulao
Spicy Dalia Pulao is a delightful, nutritious variation of the traditional Pulao. Instead of using basmati rice or regular rice, this recipe incorporates Dalia (broken wheat), which is a wholesome substitute known for its high fiber content, richness in iron, and overall health benefits. This dish offers a hearty, savory flavor profile while ensuring that each bite delivers both taste and nourishment. Whether you’re looking for a filling lunch or a healthy meal option, this Spicy Dalia Pulao will easily become a staple in your cooking repertoire.
Cuisine: North Indian
Course: Lunch
Diet: Vegetarian
Ingredients:
| Ingredient Name | Quantity |
|---|---|
| Broken Wheat (Dalia/ Godumai Rava) | 1 cup |
| Water | As required |
| Onion | 2, finely chopped |
| Carrot (Gajjar) | 1, finely chopped |
| Green Beans (French Beans) | 5, finely chopped |
| Green Chillies | 2, finely chopped |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Salt | To taste |
| Garam Masala Powder | 1/2 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Tomatoes | 2, chopped |
| Ginger Garlic Paste | 1 teaspoon |
| Bay Leaf (Tej Patta) | 1 |
| Coriander (Dhania) Leaves | For garnish (finely chopped) |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 200 kcal |
| Carbohydrates | 35g |
| Protein | 6g |
| Fat | 6g |
| Fiber | 5g |
| Sodium | 300mg |
| Iron | 2.5mg |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Serves: 3-4 people
Instructions:
-
Roasting Dalia (Broken Wheat):
- Begin by dry roasting the broken wheat (Dalia) to enhance its flavor. In a skillet, heat 1 teaspoon of ghee on low flame. Add the broken wheat and roast it until it turns golden brown and releases a pleasant aroma. This should take about 5 minutes. Once roasted, set it aside to cool.
-
Preparing the Pulao:
- In a pressure cooker, heat 1 teaspoon of oil on medium heat. Add a bay leaf and cumin seeds, allowing them to sizzle.
- Add the finely chopped onion and sauté until it turns translucent and soft.
- Stir in the ginger garlic paste and finely chopped green chillies. Sauté for another minute, releasing their aromas.
- Next, add the finely chopped carrots, green beans, and tomatoes. Continue sautéing for 2 minutes, allowing the vegetables to soften.
- Add salt, turmeric powder, garam masala powder, and red chili powder. Stir well to coat the vegetables with the spices.
-
Cooking the Dalia Pulao:
- Add the dry roasted broken wheat (Dalia) to the pressure cooker. Stir to combine everything well.
- Pour in 2 cups of water and mix. Close the lid of the pressure cooker and cook for 4 whistles. After the cooking time, turn off the flame and allow the pressure to release naturally.
-
Serving:
- Once the pressure is released, open the lid and fluff the Dalia Pulao with a fork. Garnish with finely chopped coriander leaves for a fresh burst of flavor.
- Serve the Spicy Dalia Pulao hot with a side of Burani Raita and indulge in a sweet ending with Double Ka Meetha Recipe with Mixed Nuts Rabri for a satisfying meal.
This Spicy Dalia Pulao recipe offers a healthy alternative to the typical rice-based Pulao, packed with fiber and iron. It’s a perfect meal for anyone looking to enjoy the flavors of a traditional dish while making a nutritious choice. Enjoy this wholesome Pulao as a hearty lunch or dinner, and feel free to pair it with your favorite raita or chutney for an even more delightful experience.
