Dalia Bulgur Pulao Recipe
Bulgur pulao is classic hearty, healthy and delicious pulao recipe. Bulgar or Dalia or cracked wheat is a great alternative to rice. It’s a wholesome and delicious vegetarian dish you can make in 30 minutes for breakfast or lunch. It makes a great protein-rich vegan dish to pack in a lunchbox.
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Equipment
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Ingredients
- 1/2 cup Dalia broken wheat / cracked wheat
- 1/4 cup brown rice
- 1/4 cup chana dal
- 1/4 cup green moong dal split mung dal
- 3 tbsp onion chopped
- 1/4 cup potatoes cubed
- 1/4 cup green peas
- 1/4 cup carrots
- 1 tsp green chilli chopped
- 7-8 curry leaves optional
- 1 tsp ginger chopped
- 1 tbsp Oil
- 1 tsp cumin seeds
- 1/4 tsp Salt
- 1/4 tsp turmeric
- 1/4 cup green beans
Instructions
Pressure Cooker Method
- In the pressure cooker dry roast, chana dal, moong dal, brown rice, and dalia for 3-4 minutes. Keep the heat slow and roast broken wheat till it starts to change color and a starts to emit a nutty aroma.
- Take it out and keep it aside.
- Now in the pressure cooker heat oil add, cumin seeds, chopped ginger, green chillies, curry leaves (optional). And saute for a minute on slow. Take care not to burn these.
- After that add onions and saute for another minute. Cook till onions are translucent.
- Next add vegetables, chopped potatoes, peas and carrot and saute for 3-4 minutes on slow to medium heat.
- Add in the roasted broken wheat and lentil mix in the pressure cooker and cook for 3-4 minutes.
- Now add salt, turmeric powder and 2 cups of water.
- Close the pressure cooker lid and cook for 2-3 whistles.
- Allow the pressure to release naturally. Open the lid and fluff with fork or spoon. Your Vegetable Dalia upma is ready.
Instant Pot Dalia Upma
- Switch on Instant pot in saute mode and dry roast, chana dal, moong dal, brown rice, and Broken wheat for 2 minutes. Keep it stirring, it will change color slightly and a nutty aroma starts.
- Take it out and keep it aside.
- Now on the saute mode you IP add oil and cumin seeds, chopped ginger, green chillies, curry leaves (optional). And saute for 1/2 minute. Take care not to burn these.
- After that add onions and saute for another 30 seconds.
- Then add chopped potatoes, peas and carrot and saute for 1 minute.
- Add roasted dalia/broken wheat and lentil mix in the IP and cook for 2 minutes.
- Now add salt, turmeric powder and 2 cups of water.
- Close the lid and pressure cook on low for 4 minutes.
- Allow the pressure to release naturally, fluff it with a fork and Dalia upma is ready.
Rekha's Notes
- While cooking Dalia and other grains, water to grain ratio is important for perfect cooking and texture. So take care to use 2 parts water to 1 part dalia or cracked wheat.
- Less is better because more water will make it porridgy consistency.
Nutrition
Calories: 242kcalCarbohydrates: 43gProtein: 9gFat: 5gSaturated Fat: 1gSodium: 168mgPotassium: 387mgFiber: 10gSugar: 2gVitamin A: 1487IUVitamin C: 42mgCalcium: 66mgIron: 3mg