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bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao |
Tarla Dalal
06 December, 2024
Table of Content
bulgur wheat matki pulao is a healthy Indian one meal dish. Learn how to make bulgur wheat vegetable Indian rice.
This sumptuous and simple bulgur wheat matki pulao 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 in healthy dalia vegetable pulao.
It is really easy to make sprouts at home for making bulgur wheat sprouts pulao - 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.
A simple, wholesome, flavourful creation made of fibre-rich bulgur wheat, veggies and matki, the bulgur wheat matki pulao is a wonderfully tasty way to keep cholesterol levels under check.
Bulgur wheat has a rustic flavour and chewy texture, which makes it popular amongst many people. Not only that, it is also quite satiating and wholesome making it a wonderful alternative to rice. Here is a delicious bulgur wheat vegetable Indian rice made with broken wheat and sprouts perked up with other veggies and simple spices.
We love having healthy dalia vegetable pulao as a one-dish meal with some curds on the side.
You can also try other interesting diabetic friendly recipes like the Buckwheat, Moong and Vegetable Khichdi and the Hariyali Mixed Sprouts Pulao.
Enjoy bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | with step by step photos.
Tags
Preparation Time
10 Mins
Cooking Time
16 Mins
Total Time
26 Mins
Makes
4 servings
Ingredients
For Bulgur Wheat Matki Pulao
1/2 cup broken wheat (dalia)
1/2 cup sprouted matki (moath beans)
1 tsp oil
1/2 tsp cumin seeds (jeera) powder
1/4 tsp asafoetida (hing)
1/4 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped french beans
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1 tsp coriander (dhania) powder
salt to taste
Method
- To make bulgur wheat matki pulao heat the oil in a broad non-stick pan and add the cumin seeds.
- When they crackle, add the asafoetida, cloves, bay leaf, onions and sauté on a medium flame for 1 minute till the onions turn translucent.
- Add the carrots and french beans and sauté on a medium flame for 2 minutes.
- Add the bulgur wheat, matki sprouts, turmeric powder, chilli powder, coriander powder and salt and mix well.
- Add approx. 2½ cups of water, cook over a medium flame for 10 minutes, stirring occasionally.
- Then cover and cook on a slow flame for 2 minutes.
- Serve bulgur wheat matki pulao hot with curds.
Bulgur Wheat and Matki Pulao recipe with step by step photos
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like bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | then see recipes using broken wheat, dalia and some recipes we love.
- instant veg daila pulao recipe | bulgur wheat and paneer pulao | bulgar wheat pulao for weight loss | homemade broken wheat pulao |
- dalia vegetable khichdi recipe | dalia khichdi | healthy vegetable dalia khichdi |
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like bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | then see recipes using broken wheat, dalia and some recipes we love.
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what is bulgur wheat and matki pulao made of ? See below image of list of ingredients for bulgur wheat and matki pulao.
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what is bulgur wheat and matki pulao made of ? See below image of list of ingredients for bulgur wheat and matki pulao.
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To make bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | heat 1 tsp coconut oil or oil in a broad non-stick pan. Use coconut oil for a healthier diet. Say no to processed seed oils.
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Add 1/2 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add 1/4 tsp asafoetida (hing).
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Add 2 cloves (laung / lavang).
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Add 1 bayleaf (tejpatta).
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Add 1/4 cup chopped onions.
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Sauté on a medium flame for 1 minute till the onions turn translucent.
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Add 1/2 cup chopped carrots.
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Add 1/2 cup chopped french beans.
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Sauté on a medium flame for 2 minutes.
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Add 1/2 cup broken wheat (dalia).
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Add 1/2 cup sprouted matki (moath beans).
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Add 1/4 tsp turmeric powder (haldi).
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Add 1/2 tsp chilli powder.
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Add 1 tsp coriander (dhania) powder.
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Add salt to taste. We added 1/2 tsp salt.
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Mix well.
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Add approx. 2½ cups of water.
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Cook over a medium flame for 10 minutes, stirring occasionally.
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Cover and cook on slow flame for 2 minutes. This was done to further cook the matki and dalia which were slightly undercooked.
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Cooked bulger wheat vegetable pulao.
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Serve bulgur wheat matki pulao | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | hot.
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To make bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | heat 1 tsp coconut oil or oil in a broad non-stick pan. Use coconut oil for a healthier diet. Say no to processed seed oils.
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Cover and cook on slow flame for 2 minutes. This was done to further cook the matki and dalia which were slightly undercooked.
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Use coconut oil for a healthier diet. Say no to processed seed oils.
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Bulgur Wheat and Matki Pulao is rich in Vitamin B1, Phosphorus, Magnesium, Vitamin C.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 60% of RDA.
- Phosphorus : Phosphorus works closely with calcium to build bones. 31% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 17% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 14% of RDA.
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Cover and cook on slow flame for 2 minutes. This was done to further cook the matki and dalia which were slightly undercooked.
Nutrient values (Abbrv)per plate
| Energy | 124 cal |
| Protein | 4.2 g |
| Carbohydrates | 23.1 g |
| Fiber | 1.9 g |
| Fat | 1.7 g |
| Cholesterol | 0 mg |
| Sodium | 11.4 mg |
Click here to view Calories for Bulgur Wheat and Matki Pulao
The Nutrient info is complete
ishita
March 13, 2025, midnight
this is to be prepared with bulgar wheat or broken wheat ?
Tarla Dalal
March 13, 2025, midnight
Hi, Both are the same things...
Healthy Eating
March 13, 2025, midnight
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.
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