Healthy Dalia Pulao
Healthy Dalia Pulao — a wholesome and fiber-rich one-pot meal made with broken wheat (dalia), colorful vegetables, and mild spices. Light yet satisfying, it’s perfect for breakfast, lunch, or dinner — packed with nutrition and flavor!
2 weeks ago
Ingredients
Main Ingredients
Vegetables
Spices & Seasoning
For Tempering
Nutrition Facts (per serving)
- Calories180
- Total Fat6 g
- Carbohydrates26 g
- Protein5 g
- Fiber4 g
Instructions
- 1Heat 1 tsp oil in a pan and roast dalia on low flame for 4–5 minutes till it turns light golden and aromatic. Remove and set aside.
- 2In the same pan, heat 1 tbsp oil. Add mustard seeds, cumin seeds, curry leaves, and slit green chillies. Let them splutter.
- 3Add chopped onions and sauté till translucent.
- 4Add carrots, beans, and peas. Sauté for 2–3 minutes.
- 5Add chopped tomatoes, turmeric, and salt. Cook till tomatoes soften.
- 6Add the roasted dalia and 2 cups of hot water. Mix well and bring to a boil.
- 7Cover and cook on low flame for 10–12 minutes till dalia absorbs water and turns soft. Stir occasionally to prevent sticking.
- 8Fluff up with a fork, garnish with fresh coriander, and serve warm.
Storage Tips
- 1Store leftover dalia pulao in an airtight container and refrigerate for up to 2 days.
- 2Reheat with a splash of water before serving to restore moisture.
- 3Avoid freezing as texture may change on thawing.
Pro Tips
- 1Roasting dalia enhances its nutty flavor — don’t skip this step.
- 2Add your favorite veggies like corn, capsicum, or spinach for extra nutrition.
- 3For a protein boost, add tofu, sprouts, or boiled chickpeas.
- 4Adjust the water quantity based on the coarseness of dalia — finer grains need less water.
