Nutritional Facts of Dalia Pulao, Broken Wheat Pulao, Veg Dalia Pulao, Calories in Dalia Pulao, Broken Wheat Pulao, Veg Dalia Pulao

by Tarla Dalal
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How many calories does one serving of Dalia Pulao, Broken Wheat Pulao have?

One serving of Dalia Pulao, Broken Wheat Pulao gives 121 calories. Out of which carbohydrates comprise 55 calories, proteins account for 17 calories and remaining calories come from fat which is 48.6 calories. One serving of Dalia Pulao, Broken Wheat Pulao provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

121 calories for 1 serve of Dalia Pulao, Broken Wheat Pulao, Veg Dalia Pulao, Cholesterol 0 mg, Carbohydrates 13.8g, Protein 4.4g, Fat 5.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Dalia Pulao, Broken Wheat Pulao, Veg Dalia Pulao.

See instant veg daila pulao recipe | bulgur wheat and paneer pulao | bulgar wheat pulao for weight loss | homemade broken wheat pulao is a healthy light one dish meal for dinner. Learn how to make bulgur wheat and paneer pulao.

To make instant veg daila pulao, heat the ghee in a pressure cooker and add the cumin seeds and asafoetida. When the cumin seeds crackle, add the bulgur wheat and sauté on a medium flame for 30 seconds. Add the vegetables, paneer, 1 cup of water and salt, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Add the coriander and lemon juice and mix well. Serve lukewarm.

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 homemade broken wheat pulao made with broken wheat and paneer perked up with other veggies and simple spices.

A dash of lemon juice and chopped coriander add a real peppy touch to the bulgur wheat and paneer pulao, making it a tongue-tickling delight! You will certainly not look out for any accompaniment to this pulao.

Is Dalia Pulao, Broken Wheat Pulao healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Dalia ( Broken Wheat, Bulgar Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

 Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

 French Beans ( Fansi ) : French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Can diabetics, heart patients and over weight individuals have Dalia Pulao, Broken Wheat Pulao ?

Yes. High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes.

Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.

Can healthy individuals have Dalia Pulao, Broken Wheat Pulao?

Yes.

What is a healthy accompaniment to this Dalia Pulao, Broken Wheat Pulao?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

ow fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Value per serve% Daily Values
Energy121 cal6%
Protein4.4 g8%
Carbohydrates13.8 g5%
Fiber1.7 g7%
Fat5.4 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A269 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C8.9 mg22%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.3 mcg3%
MINERALS
Calcium106.9 mg18%
Iron0.9 mg4%
Magnesium25.9 mg7%
Phosphorus144.2 mg24%
Sodium8.5 mg0%
Potassium72.1 mg2%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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