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Roast the broken wheat
In a skillet heat 1 teaspoon of ghee on low flame, add the dalia, and roast till it gets a deep brown color. This will take 5 minutes. Now turn off the flame and set it aside.
- Serving Size 1 Medium Cup (200 g)
- Calories182.1 kcal
- Carbs28.7 g (114.8 kcal)
- Protein5.4 g (21.5 kcal)
- Fats5.1 g (45.9 kcal)
Thaliya Pulao recipe
Thaliya Pulao/Dalia Pulao is highly nutritious recipe packed with vitamins and minerals.The goodness of vegetables makes it a preferred choice to be included in the meal plan .
Cooking time: 20 minutes
Serves: 6 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Bulgur wheat
200 Grams
French beans country
50 Grams
Peas fresh
50 Grams
Tomato ripe local
50 Grams
Carrot orange
100 Grams
Chillies green - all varieties
5 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
2 Grams
Rice bran oil
2 Tea Spoon
Salt
5 Grams
Water
600 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2.5 Grams
Bay leaves
1 Grams
Instructions
1
2
Saute the spices
In a pressure cooker, add 1 teaspoon oil, and heat on medium flame, now add a bay leaf and cumin seeds and allow it to sizzle.
3
Add chopped vegetables
Next, add chopped onion and saute it till it is translucent. Add ginger-garlic paste, green chilies, carrots, beans, and chopped tomatoes, sauté it for two minutes.
4
Add powdered spices
Continue to saute for 3–4 minutes. Add salt, spices- turmeric powder, garam masala powder, and red chili powder and mix them.
5
Pressure cook it
Now add dry roasted broken wheat and mix well. Add 2 cups of water and close the pressure cooker. Pressure cook the pulao for 4 whistles and turn off the flame.
6
Serve it
Allow the pressure to release naturally. Transfer it to a plate, and serve hot with raita.
Nutrition Label
Thaliya Pulao
- Serving Size1 Medium Cup (200 g)
- Calories182.1 kcal
- Carbs28.7 g
- Fiber6.1 g
- Sugar2.2 g
- Protein5.4 g
- Fat5.1 g
- Saturated fat2.0 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.1 g
- Cholesterol6.3 mg
- Sodium338.0 mg
Also Known As
Glycemic Index
38 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Thaliya Pulao | Barnyard millet pulao | Kuthiraivali Arisi Pulav | Kutikkuzhambu Pulavu |
|---|---|---|---|---|
| Calories | 182.1 kcal | 195.6 kcal | 195.6 kcal | 195.6 kcal |
| Carbs | 28.7 g | 32.9 g | 32.9 g | 32.9 g |
| Protein | 5.4 g | 4 g | 4 g | 4 g |
| Fat | 5.1 g | 5.3 g | 5.3 g | 5.3 g |
| Fiber | 6.1 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 2.2 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 338 mg | 352 mg | 352 mg | 352 mg |
| Cholesterol | 6.3 mg | 6.6 mg | 6.6 mg | 6.6 mg |
