Bulgur Wheat and Matki Pulao


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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.

You can also try other interesting diabetic friendly recipes like the Buckwheat, Moong and Vegetable Khichdi and the Hariyali Mixed Sprouts Pulao .

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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 broad non-stick pan and add the cumin seeds.
  2. When they crackle, add the asafoetida, cloves and bayleaf and sauté on a medium flame for a few seconds.
  3. Add the onions, carrots and french beans and sauté on a medium flame for 4 to 5 minutes.
  4. Add the bulgur wheat, matki sprouts, turmeric powder, chilli powder, coriander powder and salt and mix well.
  5. Add approx. 2½ cups of water, cover with a lid and cook over a medium flame till the bulgur wheat and matki are cooked.
  6. Serve hot.


  1. It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.

Jamun Raita 
Karela Kadhi 
Sprouted Kala Chana Ambti 

Nutrient values per serving
Energy 110 kcal
Protein 3.5 gm
Carbohydrates 20.3 gm
Fat 1.57 gm
Vitamin A 160.7 mcg
Vitamin C 4.3 mg
Calcium 36.2 mg
Iron 1.7 mg
Folic 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.