Hariyali Mixed Sprouts Dalia Pulao
by Tarla Dalal
hariyali mixed sprouts dalia pulao recipe | green masala broken wheat sprouts pulao | healthy sprouts dalia rice | with 27 amazing images.
This sumptuous yet simple green masala broken wheat sprouts pulao is enlivened by the addition of a peppy coriander-mint chutney and crunchy sprouts. Learn how to make hariyali mixed sprouts dalia pulao recipe | green masala broken wheat sprouts pulao | healthy sprouts dalia rice |
hariyali mixed sprouts dalia pulaorecipe is delicious and super healthy and easy to make recipe. Sprouting enhances the nutritive value of pulses and legumes, and also makes them easier to digest – making it a highlight of the hariyali mixed sprouts pulao.
To make the meal all the more healthier, fibre-rich brown rice is used to make this healthy sprouts dalia rice which helps lower blood glucose levels. The chutney too plays a greater role than enhancing the flavour, as it provides a significant dose of vitamins A and C plus iron too.
You can also try other interesting diabetic friendly recipes like the Buckwheat, Moong and Vegetable Khichdi and Bulgur Wheat and Matki Pulao.
pro tips to make hariyali mixed sprouts dalia pulao: 1. Instead of dalia you can also use brown rice to make this pulao. 2. You can also add mixed chopped vegetables of your choice to make it healthier. 3. Freshly made coriander mint chutney makes the pulao flavourful.
Enjoy hariyali mixed sprouts dalia pulao recipe | green masala broken wheat sprouts pulao | healthy sprouts dalia rice | with detailed step by step photos.
Hariyali Mixed Sprouts Dalia Pulao recipe - How to make Hariyali Mixed Sprouts Dalia Pulao
Preparation Time: Cooking Time: Total Time:
Makes 5 servings
For Hariyali Mixed Sprouts Dalia Pulao
1 cup mixed sprouts
1 cup broken wheat (dalia)
2 tsp oil
1 tbsp finely chopped garlic (lehsun)
1/2 cup thinly sliced onions
salt to taste
For The Coriander-mint Chutney
1 cup chopped coriander (dhania)
1/2 cup mint leaves (pudina)
1 tsp chopped ginger (adrak)
2 green chillies , roughly chopped
4 garlic (lehsun) cloves
1 tbsp lemon juice
For the coriander-mint chutney
- For the coriander-mint chutney
- Combine all the ingredients and blend in a mixer using ¼ cup water to a smooth paste.
How to proceed
- How to proceed
- To make {span class="bold1"}hariyali mixed sprouts dalia pulao{/span}, heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for 1 to 2 minutes.
- Add the mixed sprouts, mix well and cook on a medium flame for 2 minutes.
- Add the dalia and cook on medium flame for a minute, while stirring occasionally.
- Add the coriander-mint chutney and mix well and sauté on a medium flame for a few seconds.
- Add 2 cups of water, salt to taste and mix well. Cover with a lid and pressure cook for 2 whistles on medium flame.
- Serve {span class="bold1"}hariyali mixed sprouts dalia pulao{/span} hot.
Hariyali Mixed Sprouts Pulao (Diabetic Friendly) Video by Tarla Dalal
like hariyali mixed sprouts dalia pulao
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hariyali mixed sprouts dalia pulao recipe | green masala broken wheat sprouts pulao | healthy sprouts dalia rice | then do try other healthy pulao recipes also:
- mixed sprouts brown rice recipe | healthy sprouts pulao | healthy Indian mixed sprouts pulao | mixed sprouts with brown rice |
- capsicum paneer pulao recipe | Indian paneer capsicum rice | paneer capsicum pulao in pressure cooker
what is hariyali mixed sprouts dalia pulao made of?
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See the below image of list of ingredients for making hariyali mixed sprouts dalia pulao.
how to make coriander mint chutney
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In a mixer jar, add 1 cup chopped coriander (dhania).
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Add 1/2 cup mint leaves (pudina).
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Add 4 garlic (lehsun) cloves.
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Add 1 tsp chopped ginger (adrak).
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Add 2 green chillies, roughly chopped.
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Add 1 tbsp lemon juice.
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Add ¼ cup water.
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Blend to a smooth paste.
how to make hariyali mixed sprouts dalia pulao
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To make hariyali mixed sprouts dalia pulao, heat 2 tsp oil in a broad non-stick pan.
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Add 1 tbsp finely chopped garlic (lehsun).
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Add ½ cup thinly sliced onions.
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Sauté on a medium flame for 1 to 2 minutes.
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Add 1 cup mixed sprouts.
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Mix well and cook on a medium flame for 2 minutes.
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Add 1 cup broken wheat (dalia).
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Cook on medium flame for a minute, while stirring occasionally.
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Add the coriander-mint chutney.
- Mix well and sauté on a medium flame for a few seconds.
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Add 2 cups of water.
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Add salt to taste.
- Mix well.
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Cover with a lid and pressure cook for 2 whistles on medium flame.
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Serve hariyali mixed sprouts dalia pulao hot.
pro tips to make hariyali mixed sprouts dalia pulao
-
Instead of dalia you can also use brown rice to make this pulao.
-
You can also add mixed chopped vegetables of your choice to make it healthier.
-
Freshly made coriander mint chutney makes the pulao flavourful.
hariyali mixed sprouts dalia pulao benefits
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Hariyali Mixed Sprouts Dalia Pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 30% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 27% of RDA.
- Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 24% of RDA.
- Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Indian foods rich in Vitamin B3 are roasted peanuts, sesame seeds, barley, dalia, almonds, wheat flour, jowar, toovar dal, kabuli chana etc. Also healthy skin formation. 18% of RDA.
| Energy | 169 cal |
| Protein | 5.1 g |
| Carbohydrates | 30.8 g |
| Fiber | 2.7 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 390.9 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.7 mg |
| Vitamin C | 11.4 mg |
| Folic Acid | 13.7 mcg |
| Calcium | 46.9 mg |
| Iron | 2.4 mg |
| Magnesium | 66 mg |
| Phosphorus | 127.7 mg |
| Sodium | 6.7 mg |
| Potassium | 187.7 mg |
| Zinc | 0.3 mg |