Vegetable dalia pulav

Vegetable Pulav with Broken Wheat (Dalia) in a Pressure Cooker

Ingredients

1. 1 cup broken wheat (dalia)
2. 2 cups mixed vegetables (carrot, beans, cauliflower, green peas)
3. 1 large onion, thinly sliced
4. 1 tbsp ginger garlic paste
5. 2-3 green chilies, slit
6. 1/2 teaspoon turmeric powder
7. 1 teaspoon garam masala
8. 1 teaspoon cumin seeds (zeera)
9. 2-3 whole cloves
10. 1-2 green cardamom pods
11. 1 small cinnamon stick
12. 2 tablespoons oil or vegan ghee
13. Salt to taste
14. 3 cups water

Instructions

1. Heat oil or vegan ghee in a pressure cooker and add cumin seeds and whole spices. Sauté until fragrant.
2. Add sliced onions, ginger, garlic, and green chilies. Cook until onions are golden.
3. Stir in turmeric powder and mixed vegetables. Sauté for a few minutes.
4. Add broken wheat and water. Season with salt and bring to a boil.
5. Close the lid and cook on medium heat for 2 whistles. Let the steam release naturally.
6. Fluff the pulav with a fork and sprinkle garam masala before serving.

Nutritional Value (Per Serving)

1. Calories: 200-250
2. Protein: 7g
3. Carbohydrates: 40g
4. Fat: 6g
5. Fiber: 7g

Nutrient-dense broken wheat offers a heart-healthy alternative to rice, supporting better blood sugar control.

Pair it with Protein rich plant yogurt, protein kebab to make it a complete macronutrient-rich meal.