Dalia Vegetable Risotto

Dalia Vegetable Risotto

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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.

Dalia Vegetable Risotto recipe - How to make Dalia Vegetable Risotto

Preparation Time:    Cooking Time:    Total Time:     Makes 5 servings
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Ingredients

1 cup broken wheat (dalia) , washed and drained
1/2 cup coloured capsicum cubes (red and green)
1/2 cup sliced mushrooms (khumbh)
1/2 cup brinjal (baingan / eggplant) cubes
1/2 cup zucchini cubes (unpeeled)
1/2 cup green peas
1 tsp olive oil
1/2 cup finely chopped onions
2 tsp red chilli-garlic paste
salt to taste
1/2 cup low-fat milk , 99.7% fat-free
1/2 tsp dried mixed herbs

Method
    Method
  1. Heat the olive oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
  2. Add the capsicum, mushroom, brinjal, zucchini, green peas and chilli-garlic paste and sauté on a medium flame for 2 to 3 minutes.
  3. 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.
  4. Add the milk and dried herbs, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  5. Serve immediately.

Disclaimer:

    Disclaimer:
  1. 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

Reviews

Spicy Vegetable Risotto
 on 08 Jul 16 04:11 PM
5

I like bulgur wheat and I loved this risotto made with it also... Without rice, cheese and cream, this modified version of risotto is a great addition to a diabetic diet.