low salt Bulgur Wheat Pulao recipe | Low-Sodium Bulgur Khichdi | Diabetic-Friendly Bulgur Upma |

low salt Bulgur Wheat Pulao recipe | Low-Sodium Bulgur Khichdi | Diabetic-Friendly Bulgur Upma |

Low-Salt Bulgur Wheat Pulao: A Diabetic-Friendly and Heart-Healthy Meal

The Low Salt Bulgur Wheat Pulao is a truly exceptional dish, providing a delicious and fulfilling alternative to high-carb grains like rice. Also known as Low-Sodium Bulgur Khichdi or Diabetic-Friendly Bulgur Upma, this recipe is designed with specific health benefits in mind. It stars bulgur wheat (broken wheat/dalia), which is loaded with fibre and offers a low glycemic index when compared to white rice, making it an excellent staple for individuals managing diabetes. The preparation is simple and requires no soaking, allowing you to whip up this nutritious meal quickly.

The Health Power of Bulgur Wheat

The choice of bulgur wheat as the main ingredient is the cornerstone of this recipe's health profile. Bulgur wheat is an ideal substitute to high glycemic index rice because its fiber-rich nature slows down the absorption of glucose into the bloodstream. This slower release of sugar helps maintain stable blood sugar levels, a critical factor for those with diabetic concerns. Furthermore, the high fiber content also contributes to a feeling of satiety, which can assist in weight management—a key element in both diabetes and heart disease prevention.

Why It's Excellent for High Blood Pressure and Kidney Concerns

This specific recipe is meticulously designed to be Low-Sodium, making it just right for individuals managing high blood pressure (hypertension). The recipe uses a minimal amount of salt (1/8 tsp) across the entire dish, sharply reducing the sodium intake that contributes to elevated blood pressure. Moreover, bulgur wheat is naturally low in sodium, potassium, and phosphorous. This makes the Bulgur Wheat Pulao an appropriate and diabetic-friendly choice for people who have minor kidney problems often associated with long-term diabetes or high blood pressure, as it doesn't overburden the kidneys with excess minerals.

Preparing the Flavorful Base

Despite the low-salt content, this pulao is incredibly tasty, thanks to its vibrant aromatics and vegetables. The first step involves dry roasting the broken wheat in a broad non-stick pan for 2 to 3 minutes to remove the raw smell and reduce the cooking time. Next, the oil is heated in the pan, followed by the addition of cumin seeds (jeera), which are sautéed for 30 seconds to release their aroma. This fragrant base sets the stage for a delicious meal that doesn't rely on high amounts of sodium for flavor.

Integrating the Heart-Healthy Vegetables

The pulao is teamed up with a horde of veggies, significantly boosting its nutritional value and mouth-feel. Finely chopped carrot and finely chopped french beans are added first and cooked for 1 minute, ensuring they retain a slight crunch. Then, finely chopped capsicum is added and cooked for another 1 minute. This abundance of vegetables—rich in vitamins, minerals, and additional fiber—is beneficial for heart health and adds volume without unnecessary calories, perfectly aligning with a diabetic-friendly diet plan.

Final Steps and Serving

The final cooking stage is simple but requires attention. The dry roasted broken wheat, green chilli paste(for pleasant spicing), and the minimal salt are added and mixed for 30 seconds. Then, 2½ cups of water are added. The mixture is then cooked on a medium flame for 18 minutes, ensuring you stir occasionally to prevent the mixture from becoming mushy. This slow cooking process allows the bulgur wheat to absorb the moisture completely, resulting in a lovely, fluffy pulao.

Summary of Health Benefits

In summary, this low salt Bulgur Wheat Pulao is a powerhouse of health benefits. It supports stable blood sugar due to its low glycemic index and high fibre; it helps manage high blood pressure due to its low-sodium formulation; and it is suitable for those with minor kidney problems due to its naturally low levels of potassium and phosphorous. The combination of wholesome grains and fresh vegetables ensures this is a delicious, diabetic-friendly choice that you will not feel is lacking in flavor.

Serving a Wholesome Meal

This yummy pulao is so tasty that you won’t feel the absence of rice in it! The final dish serves 3 and should be served hot. Since the recipe requires no advance soaking, you can prepare this Low-Sodium Bulgur Khichdiwhenever you need a quick, heart-healthy, and fulfilling meal. Enjoy the nice mouth-feel and pleasantly-spiced flavors of this Diabetic-Friendly Bulgur Upma as a smart addition to your diet.

Enjoy how to make Bulgur Wheat Pulao recipe with detailed step by step photos.