Bulgar Wheat Salad with Vegetables
by Tarla Dalal
bulgar wheat salad recipe | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing | with 28 amazing images.
bulgar wheat salad recipe | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing is a salad with a perfect blend of hue, flavours and nutrition. Learn how to make bulgar wheat salad with vegetables.
To make bulgar wheat salad, clean and wash the broken wheat thoroughly, parboil the broken wheat with 2 cups of hot water for 3 to 4 minutes. Drain and keep aside. Combine all the ingredients along with the dressing in a bowl and mix gently. Serve immediately.
This is a simple yet different way of adding a nutritious cereal like bulgur wheat to your meals. Being loaded with high fibre and nutrient dense veggies and dressed with a low fat curd dressing, this bulgar wheat salad with vegetables is, by all means, one of the best-suited salads for people with heart disease or high blood cholesterol levels.
Antioxidants like lycopene, quercetin, capsaicin and allicin will reduce inflammation in the body and foster overall development of the body. These antioxidants along with vitamin C from lemon juice will further help to nourish our immune cells and build our resistance to diseases. Diabetics too can relish this healthy Indian dalia salad with curd dressing regularly.
Broken wheat being a rich source of fibre is beneficial in adding a satiety value and thus this salad is a weight-watchers delight. Further, we are aware that with age our bone mineral density decreases and we need a good dose of calcium, phosphorus and magnesium to maintain the health of our bones. Dalia is one such grain which provides a good source of each of these 3 key nutrients by way of bulgar wheat salad with vegetables.
Tips for bulgar wheat salad. 1. Low fat curds can be used for weight loss and those suffering from high cholesterol. If you are healthy, use regular curds. 2.While cooking bulgur wheat ensure that it is well cooked and yet has a pleasant mouthfeel. It should not be mushy.
Enjoy bulgar wheat salad recipe | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing | with step by step photos.
Bulgar Wheat Salad with Vegetables recipe - How to make Bulgar Wheat Salad with Vegetables
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Bulgar Wheat Salad With Vegetables
1/2 cup broken wheat (dalia)
1/4 cup finely chopped carrots
1/4 cup finely chopped tomatoes
1/4 cup finely chopped coloured capsicum
1/4 cup finely chopped spring onion whites and greens
1/4 cup finely chopped mint leaves (phudina)
1/2 tsp lemon juice
salt to taste
To Be Mixed Together Into A Dressing
1/2 cup low fat curds (dahi)
1/4 tsp garlic (lehsun) paste
salt to taste
- Method
- Clean and wash the broken wheat thoroughly, parboil the broken wheat with 2 cups of hot water for 3 to 4 minutes. Drain and keep aside.
- Combine all the ingredients along with the dressing in a bowl and mix gently.
- Serve immediately.
Bulgur Wheat Salad (Low Cholesterol) Video by Tarla Dalal'd Team
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what is bulgar wheat salad made off?
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what is bulgar wheat salad made off? healthy Indian dalia salad with curd dressing is made from 1/2 cup broken wheat (dalia), 1/4 cup finely chopped carrots, 1/4 cup finely chopped tomatoes, 1/4 cup finely chopped capsicum, 1/4 cup chopped spring onion greens, 1/4 cup finely chopped mint leaves (phudina), 1/2 tsp lemon juice and salt to taste. Dressing of curd and garlic. See below photo of ingredients of bulgar wheat salad.
par boiling broken wheat, dalia
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This is what dalia (broken wheat) looks like. Broken wheat or cracked wheat or couscous is made by milling whole raw wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining.
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We first have to clean and wash the broken wheat thoroughly. Take the Broken wheat in a sieve and run it under water to clean it. Keep aside.
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Boil 2 cups of water in a deep non-stick pan and let it come to a rolling boil.
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Add the Dalia to it and mix well.
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Let the Dalia boil for about 3 to 4 minutes till it is parboiled (half cooked).
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Drain the broken wheat, discard the water and keep aside.
benefits of dalia, broken wheat
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- Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 1.3 g of fibre is what ½ a cup of raw broken wheat provides. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes.
- Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. See 8 super benefits of dalia.
benefits of tomatoes
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- Powerful Antioxidant: Tomatoes are extremely rich source of Lycopene. Lycopene is an antioxidant which scavenges the free radicals that causes cellular inflammation. Inflammation is the major cause of all the diseases. When one thinks of Tomatoes, only Lycopene comes to mind. Lycopene in the blood may reduce the risk of cancer and other diseases and decrease cellular inflammation.
- Get all your Vitamin C at one go: Tomatoes are super rich in Vitamin C and provide maximum of your daily requirement in just one cup. Great to fight colds and coughs. Eat one or two raw tomatoes daily to get your vitamin C and also increase your iron absorption.
- See 13 amazing benefits of tamatar.
dressing for bulgar wheat salad
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In a bowl put 1/2 cup low-fat curd. Low fat curds use for weight loss and those suffering from high cholesterol. If you are healthy, use regular curds.
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Add 1/4 tsp garlic (lehsun) paste.
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Add salt to taste. We used 1/4 tsp salt.
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Mix well.
making bulgar wheat salad
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To make bulgar wheat salad | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing | in a bowl put the parboiled broken wheat, dalia. Look above for step by step on how to parboil dalia, broken wheat.
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Add 1/4 cup finely chopped carrots.
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Add 1/4 cup finely chopped tomatoes.
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Add 1/4 cup finely chopped capsicum.
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Add 1/4 cup chopped spring onion greens and whites.
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Add 1/4 cup finely chopped mint leaves (phudina).
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Add 1/2 tsp lemon juice.
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Add salt to taste. We added 1/4 tsp salt.
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Mix well.
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Add the curd garlic dressing. Look above for how to make the dressing.
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Mix well bulgar wheat salad | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing | and keep in a serving bowl.
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Serve bulgar wheat salad | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing | immediately.
tips for bulgar wheat salad
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In a bowl put 1/2 cup low-fat curd. Low fat curds use for weight loss and those suffering from high cholesterol. If you are healthy, use regular curds.
health benefits of bulgar wheat salad
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Bulgar Wheat Salad – rich in fibre and antioxidants.
- The high fiber from bulgur wheat and veggies can prevent that unwanted spike in blood sugar levels which is said to be unsafe for people diagnosed with diabetes.
- It is a nutrient which aids in achieving a trimmed waistline.
- Dalia, broken wheat is one good source of magnesium amongst the cereal category which helps to maintain a regular heartbeat.
- The veggies add in umpteen antioxidants to keep the cells and organs of the body nourished.
- Veggies will also help reduce the oxidative damage of the free radicals.
- Include this salad in your daily meals at least once a week.
| Energy | 86 cal |
| Protein | 2.8 g |
| Carbohydrates | 17.7 g |
| Fiber | 1.3 g |
| Fat | 0.4 g |
| Cholesterol | 0 mg |
| Vitamin A | 352.7 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 16 mg |
| Folic Acid | 8 mcg |
| Calcium | 64.7 mg |
| Iron | 1.5 mg |
| Magnesium | 36.6 mg |
| Phosphorus | 118.7 mg |
| Sodium | 18.4 mg |
| Potassium | 99.3 mg |
| Zinc | 0.1 mg |
Really nice and healthy recipe....something different from broken wheat!
Excellent source of complex carbs from Dalia and a good mix of veggies. Nice salad for a hot summer morning.