Bulgur Wheat and Matki Pulao

5/5 stars  100% LIKED IT    1 REVIEW ALL GOOD

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This sumptuous and simple dish is enlivened with the addition of vegetables and sprouts. Sprouting not only enhances the nutritive value of foods but also makes them easier to digest. It is really easy to make sprouts at home - simply soak the matki in water for 6 to 8 hours and then wrap them in a damp muslin cloth for 2 to 3 days taking care to keep the muslin damp at all times. Bulghur wheat is available at most traditional banias, not at our larger grocery stores. Ask your neighbourhood bania to get you some as it's a good substitute for rice. Serve with low fat curds or kala jamun raita.

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Bulgur Wheat and Matki Pulao recipe - How to make Bulgur Wheat and Matki Pulao

Preparation Time:    Cooking Time:    Total Time:     Makes 2 servings
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  1. Heat the oil in a non-stick pan and add the cumin seeds.
  2. When they crackle, add the asafoetida, cloves and bay leaf and stir for a few seconds.
  3. Add the onions, carrots and french beans and sauté them for 4 to 5 minutes.
  4. Add the bulgur wheat or kodri and matki sprouts along with the turmeric powder, chilli powder and coriander powder and salt and mix well.
  5. Add approx. 2½ cups of water, cover and cook over a medium flame till the varagu and matki are cooked.
  6. Serve hot with low fat curds or jamun raita.

Jamun Raita 
Karela Kadhi 
Sprouted Kala Chana Ambti 

Nutrient values per serving
Amt 54 gm
Energy 110 kcal
Protein 3.5 gm
Cho 20.3 gm
Fat 1.7 gm
Vit-A 160.7 mcg
Vit-C 4.3 mg
Calcium 36.2 mg
Iron 1.7 mg
F.Acid 7.2 mcg
Fibre 2.0 gm

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Bulgur Wheat and Matki Pulao
 on 19 Feb 15 05:49 PM

This is a tasty and healthy recipe for any one who wants to eat healthy. Bulgar wheat has a low glycemic index and will result in your blood sugar staying low.