Dalia (Broken Wheat) Pulao

Ingredients:

• 1 cup broken wheat (dalia)
• 1 cup mixed chopped vegetables (carrots, peas, beans)
• 1 teaspoon cumin seeds
• 1 inch ginger, finely chopped
• 1/2 teaspoon turmeric powder
• 2 tablespoons ghee
• Salt to taste
• 2 cups water
• Fresh coriander leaves for garnish (optional)

Instructions:

1. Prepare the Ingredients:
   • Wash the broken wheat (dalia) under running water and drain well.
   • Chop the vegetables into small pieces.
   • Finely chop the ginger.
2. Cook the Pulao:
   • Heat the ghee in a large pan over medium heat.
   • Add the cumin seeds and let them splutter.
   • Add the finely chopped ginger and sauté for a minute until fragrant.
   • Add the chopped vegetables and sauté for 2-3 minutes.
   • Add the turmeric powder and mix well.
   • Add the washed and drained broken wheat to the pan and stir to combine with the vegetables and spices.
   • Add salt to taste and pour in 2 cups of water.
   • Bring the mixture to a boil, then reduce the heat to low.
   • Cover the pan and let it cook for about 15-20 minutes, or until the broken wheat is cooked and the water is absorbed. Stir occasionally to prevent sticking.
   • Once cooked, fluff the pulao with a fork and let it sit for a few minutes.
3. Serve:
   • Transfer the dalia pulao to a serving dish.
   • Garnish with fresh coriander leaves if desired.
   • Serve hot with a side of yogurt or pickle.

Benefits: Dalia (Broken Wheat) Pulao is high in fiber and low in calories, making it a great choice for supporting digestion and maintaining a healthy weight. The inclusion of mixed vegetables adds essential vitamins and minerals, enhancing the nutritional value of the dish.

Nutritive Value (per serving):

• Calories: Approximately 150-200 kcal
• Protein: 5-7 grams
• Carbohydrates: 25-30 grams
• Fiber: 5-7 grams
• Fats: 5-7 grams (mainly from ghee)
• Vitamins: Good source of vitamin A, vitamin C, and some B vitamins from the vegetables.
• Minerals: Contains iron, magnesium, potassium, and calcium.

Enjoy this healthy and delicious Dalia Pulao as a satisfying meal that is both flavorful and nutritious!