Dalia Vegetable Risotto
by Tarla Dalal
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The Italian make risotto with a special variety of rice that is called arborio. I have used bulgur wheat as a substitute for rice in this recipe to enrich this delicacy with fibre to help control blood sugar levels after a hearty and satisfying meal.
The colourful veggies in this dish makes them extremely appealing and also irresistible due to their aromatic flavours while being cooked.
This Dalia Vegetable Risotto is a storehouse of nutrients like protein, vitamin A, vitamin C, iron as well as fibre. Cook this dish as close to the serving time as possible, as it is best enjoyed as a one dish meal when freshly prepared.
- Heat the olive oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
- Add the capsicum, mushroom, brinjal, zucchini, green peas and chilli-garlic paste and sauté on a medium flame for 2 to 3 minutes.
- Add the bulgur wheat, salt and 1½ cups of water, mix well and cover with a lid and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Add the milk and dried herbs, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Serve immediately.
- 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.
Nutrient values per serving
|Amt|| 124 gm|
|Energy|| 205 kcal|
|Protein|| 7.6 gm|
|Cho|| 38.1 gm|
|Fat|| 2.6 gm|
|Vit-A|| 174.8 mcg|
|Vit-C|| 27.0 mg|
|Calcium|| 119.5 mg|
|Iron|| 2.6 mg|
|F.Acid|| 10.2 mcg|
|Fibre|| 1.9 gm|
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