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bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao for diabetics, pcos, heart |

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Tarla Dalal

 01 June, 2023

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About Bulgur Wheat And Matki Pulao down arrow
Ingredients down arrow
Methods down arrow
Like bulgur wheat and matki pulao down arrow
What is bulgur wheat and matki pulao made of ? down arrow
What is sprouted matki ? down arrow
Making bulgur wheat and matki pulao down arrow
Pro tips for bulgur wheat and matki pulao down arrow
Nutrient values down arrow

bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao for diabetics, pcos, heart  | with 25 amazing images. 

 

Bulgur Wheat Matki Pulao: A Wholesome One-Dish Meal

 

This Bulgur Wheat Matki Pulao is a truly wholesome and satisfying one-dish meal, offering a perfect blend of carbohydrates, protein, and fiber. Made with 1/2 cup broken wheat (dalia) and 1/2 cup sprouted matki (moath beans), this dish is a vibrant, healthy alternative to traditional rice-based pulao. The inclusion of vegetables like carrots and french beans not only brightens the dish but also increases its overall nutritional value. It's a simple, rustic, and incredibly flavourful creation that is easy to prepare and enjoy as a main course with a side of curds.

 

 

Simple Method for a Nutritious Pulao

 

Making this healthy dalia vegetable pulao is straightforward. Begin by heating 1 tsp oil in a broad non-stick pan and adding 1/2 tsp cumin seeds until they crackle. Next, introduce the tempering spices: 1/4 tsp asafoetida (hing), 2 clove, and 1 bay leaf (tejpatta), followed by 1/4 cup chopped onion. Sauté until the onions are translucent. Then, add the carrots and french beans and sauté for another two minutes. Finally, mix in the bulgur wheat, matki sprouts, and the spice powders—1/4 tsp turmeric powder (haldi), 1/2 tsp chilli powder, 1 tsp coriander (dhania) powder, and salt to taste. Add about 2½ cups of water, bring it to a boil, then cook covered over a slow flame until the broken wheat and sprouted matki are perfectly tender.

 

Health Benefits for Diabetics and Heart Health

 

The Bulgur Wheat Matki Pulao is particularly beneficial for managing conditions like diabetes and promoting heart health. Bulgur wheat is an unrefined form of broken wheat and is an excellent source of dietary fiber, which slows down the absorption of sugar, thus preventing sharp spikes in blood glucose levels—a key benefit for diabetics. The high fiber content also helps bind cholesterol in the digestive system, while the matki sprouts are rich in antioxidants, making this dish a wonderful way to keep cholesterol levels under checkand support a healthy heart.

 

 

A Great Choice for PCOS and Pregnancy

 

For women managing PCOS (Polycystic Ovary Syndrome), this pulao is an excellent dietary inclusion. The high fiber and low Glycemic Index (GI) of bulgur wheat assist in managing blood sugar and insulin levels, which is crucial for managing PCOS symptoms. Similarly, during pregnancy, this dish provides essential nutrients. The sprouted matki offers good quality protein for fetal growth, and the broken wheat provides sustained energy and fiber to help manage common issues like constipation.

 

 

Why Sprouting Matki is a Nutritional Power-up

 

The use of sprouted matki elevates the nutritional profile of this already healthy dish. Sprouting the beans not only enhances their nutritive value—increasing the availability of vitamins and minerals—but also makes them significantly easier to digest. To make your own sprouts, simply soak the matki for 6 to 8 hours, then wrap them in a damp muslin cloth for 2 to 3 days, ensuring the cloth remains moist. This simple step transforms the beans, adding a fresh crunch and a boost of easily digestible protein to your Bulgur Wheat Matki Pulao.

 

Enjoying Your Healthy Pulao

 

This Bulgur Wheat Matki Pulao | bulgur wheat vegetable Indian rice is a simple, wholesome, and flavourful creation that fits perfectly into a healthy diet. Its combination of a rustic flavour and chewy texture from the broken wheat, along with the soft bite of the sprouts and vegetables, is highly satiating. Serve this healthy dalia vegetable pulao piping hot with curds (yogurt) on the side for a complete, nutritious, and delicious one-dish meal.



You can also try other interesting diabetic friendly recipes like the Buckwheat, Moong and Vegetable Khichdi and the Hariyali Mixed Sprouts Pulao. 

Enjoy bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | with step by step photos.

Tags

Soaking Time

0

Preparation Time

10 Mins

Cooking Time

16 Mins

Baking Time

0 Mins

Baking Temperature

0

Sprouting Time

0

Total Time

26 Mins

Makes

4 servings

Ingredients

Method

For bulgur wheat matki pulao
 

  1. To make bulgur wheat matki pulao heat the oil in a broad non-stick pan and add the cumin seeds.
  2. When they crackle, add the asafoetida, cloves, bay leaf, onions and sauté on a medium flame for 1 minute till the onions turn translucent.
  3. Add the carrots and french beans and sauté on a medium flame for 2 minutes.
  4. Add the bulgur wheat, matki sprouts, turmeric powder, chilli powder, coriander powder and salt and mix well.
  5. Add approx. 2½ cups of water, cook over a medium flame for 10 minutes, stirring occasionally.
  6. Then cover and cook on a slow flame for 2 minutes.
  7. Serve bulgur wheat matki pulao hot with curds.

Bulgur Wheat and Matki Pulao recipe with step by step photos

like bulgur wheat and matki pulao

 

    1. like bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | then see recipes using broken wheat, dalia and some recipes we love. 
what is bulgur wheat and matki pulao made of ?

 

    1. what is bulgur wheat and matki pulao made of ? See below image of list of ingredients for bulgur wheat and matki pulao.
what is sprouted matki ?

 

    1. To make bulgur wheat matki pulao recipe | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | heat 1 tsp coconut oil or oil in a broad non-stick pan. Use coconut oil for a healthier diet. Say no to processed seed oils. 
    2. Add 1/2 tsp cumin seeds (jeera).
    3. Let the seeds crackle.
    4. Add 1/4 tsp asafoetida (hing).
    5. Add 2 cloves (laung / lavang).
    6. Add 1 bayleaf (tejpatta).
    7. Add 1/4 cup chopped onions.
    8. Sauté on a medium flame for 1 minute till the onions turn translucent.
    9. Add 1/2 cup chopped carrots.
    10. Add 1/2 cup chopped french beans.
    11.   Sauté on a medium flame for 2 minutes.
    12. Add 1/2 cup broken wheat (dalia).
    13. Add 1/2 cup sprouted matki (moath beans).
    14. Add 1/4 tsp turmeric powder (haldi).
    15. Add 1/2 tsp chilli powder.
    16. Add 1 tsp coriander (dhania) powder.
    17. Add salt to taste. We added 1/2 tsp salt.
    18. Mix well.
    19. Add approx. 2½ cups of water.
    20. Cook over a medium flame for 10 minutes, stirring occasionally. 
    21. Cover and cook on slow flame for 2 minutes. This was done to further cook the matki and dalia which were slightly undercooked.
    22. Cooked bulger wheat vegetable pulao.
    23. Serve bulgur wheat matki pulao | bulgur wheat vegetable Indian rice | healthy dalia vegetable pulao | hot.
making bulgur wheat and matki pulao

 

    1. Cover and cook on slow flame for 2 minutes. This was done to further cook the matki and dalia which were slightly undercooked.
    2. Use coconut oil for a healthier diet. Say no to processed seed oils.  
    3. Bulgur Wheat and Matki Pulao is rich in Vitamin B1, Phosphorus, Magnesium, Vitamin C.
      1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 60% of RDA.
      2. Phosphorus : Phosphorus works closely with calcium to build bones. 31% of RDA.
      3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 17% of RDA.
      4. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 14% of RDA.
pro tips for bulgur wheat and matki pulao

 

Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy124 cal
Protein4.2 g
Carbohydrates23.1 g
Fiber1.9 g
Fat1.7 g
Cholesterol0 mg
Sodium11.4 mg

Click here to view Calories for Bulgur Wheat and Matki Pulao

The Nutrient info is complete

Your Rating*

user
Healthy Eating

March 18, 2021, 2:43 p.m.

This is a tasty and healthy recipe for any one who wants to eat healthy. Bulgar wheat has a low glycemic index and will result in your blood sugar staying low.

5 
user
ishita

March 9, 2020, 9:22 a.m.

this is to be prepared with bulgar wheat or broken wheat ?

5 
user
Tarla Dalal

March 9, 2020, 9:22 a.m.

Hi, Both are the same things...

user

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