Bulgur Wheat Pulao, Low Salt Recipe
by Tarla Dalal
This yummy pulao is so tasty that you won’t feel the absence of rice in it! Made of nutritious bulgur wheat, teamed up with a horde of veggies, this pulao is pleasantly-spiced and has a nice mouth-feel too.
Bulgur wheat, also known as broken wheat, is loaded with fibre and is a good substitute to high glycemic index rice. Being low in sodium, potassium and phosphorous, this Bulgur Wheat Pulao is just right for diabetics with minor kidney problems or high blood pressure.
We have roasted the bulgur wheat to remove the raw smell and also reduce the cooking time. This recipe does not require soaking, so you need not plan in advance for it. Just ensure that while preparing this recipe you do mix it vigorously, otherwise it might get mushy.
Enjoy how to make Bulgur Wheat Pulao recipe with detailed step by step photos.
Bulgur Wheat Pulao, Low Salt Recipe recipe - How to make Bulgur Wheat Pulao, Low Salt Recipe
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For The Bulgur Wheat Pulao
1/2 cup broken wheat (dalia)
1 tsp oil
1/2 tsp cumin seeds (jeera)
5 tbsp finely chopped carrot
5 tbsp finely chopped french beans
5 tbsp finely chopped capsicum
1/2 tsp green chilli paste
1/8 tsp salt
- Method
- Put the broken wheat in a broad non-stick pan and dry roast on a medium flame for 2 to 3 minutes. Keep aside.
- Heat the oil in a broad non-stick pan, add the cumin seeds and sauté on a medium flame for 30 seconds.
- Add the carrots and french beans, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the capsicum, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the broken wheat, green chilli paste and salt, mix well and cook for 30 seconds, while stirring occasionally.
- Add 2½ cups of water, mix well and cook on a medium flame for 18 minutes, while stirring occasionally.
- Serve hot.
| Energy | 184 cal |
| Protein | 4.1 g |
| Carbohydrates | 34.6 g |
| Fiber | 3.3 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 847.4 mcg |
| Vitamin B1 | 0.5 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 2.1 mg |
| Vitamin C | 66 mg |
| Folic Acid | 15.7 mcg |
| Calcium | 51.3 mg |
| Iron | 2.5 mg |
| Magnesium | 69.5 mg |
| Phosphorus | 299.9 mg |
| Sodium | 209 mg |
| Potassium | 226.9 mg |
| Zinc | 0.2 mg |