If you’re looking for a healthy and tasty breakfast or tiffin option, Daliya Pulav is a great choice. Packed with essential nutrients, this dish is a wholesome way to start your day or enjoy a satisfying snack. Daliya (cracked wheat) is high in fiber, making it perfect for digestion, and it’s rich in vitamins and minerals that contribute to overall health. This savory dish is easy to make, versatile, and can be customized with your favorite vegetables. Let’s dive into the recipe!
Ingredients:
- Daliya (Cracked wheat) – 1 cup
- Oil or ghee – 1 tbsp
- Mustard seeds – ½ tsp
- Cumin seeds – ½ tsp
- Asafoetida (Hing) – a pinch
- Green chilies – 2, slit
- Ginger – 1 inch, finely chopped
- Onion – 1 medium, finely chopped
- Tomatoes – 1, chopped
- Mixed vegetables – 1 cup (carrot, peas, beans, potatoes)
- Turmeric powder – ½ tsp
- Coriander powder – 1 tsp
- Cumin powder – 1 tsp
- Salt – to taste
- Water – 2 cups
- Coriander leaves – for garnish
- Lemon juice – 1 tsp (optional)
Method:
- Roast the Daliya:
Heat a pan on medium heat and dry roast the daliya for about 2-3 minutes until it turns slightly golden. Set it aside. - Prepare the Tempering:
In the same pan, add oil or ghee. Once it heats up, add mustard seeds, cumin seeds, and a pinch of asafoetida. Let them splutter for a few seconds. - Sauté the Vegetables:
Add the chopped green chilies, ginger, and onion. Sauté until the onion turns translucent. Then, add the chopped tomatoes and cook until they soften. - Cook the Mixed Vegetables:
Add your choice of mixed vegetables (like peas, carrots, beans, and potatoes). Stir well and cook for 3-4 minutes, letting the vegetables soften slightly. - Add Spices:
Add turmeric powder, coriander powder, cumin powder, and salt to taste. Mix well, allowing the spices to coat the vegetables. - Add Water and Daliya:
Pour in 2 cups of water and bring it to a boil. Once boiling, add the roasted daliya to the pot and mix everything well. - Simmer and Cook:
Cover the pan with a lid and let the daliya cook on low heat for 8-10 minutes or until all the water is absorbed and the daliya becomes soft. If needed, add a little more water to ensure it cooks properly. - Garnish and Serve:
Once the daliya is cooked, turn off the heat and let it rest for a couple of minutes. Garnish with fresh coriander leaves and a squeeze of lemon juice for an added tang.
Tips for the Perfect Daliya Pulav:
- You can add your favorite vegetables depending on what’s available. Spinach, peas, carrots, and beans work well in this dish.
- If you prefer a spicier version, you can add more green chilies or a pinch of red chili powder.
- Daliya can be cooked in a pressure cooker as well. In this case, cook for 1-2 whistles instead of simmering for 10 minutes.
- You can add a handful of roasted nuts like cashews or almonds for extra crunch and flavor.
Benefits of Daliya:
- Rich in fiber: Daliya helps with digestion and promotes gut health.
- Low in calories: Ideal for those who are looking to maintain a healthy weight.
- High in protein: It helps in muscle repair and growth.
- Nutrient-packed: Full of essential vitamins and minerals like iron, magnesium, and B vitamins.
Conclusion:
Daliya Pulav is a delicious and healthy meal that’s perfect for breakfast or as a lunchbox option. It’s quick to prepare and full of nutrients, making it a great alternative to heavier, calorie-laden dishes. Whether you’re looking to maintain a healthy lifestyle or simply want to try something new, Daliya Pulav is sure to satisfy your taste buds and provide lasting energy throughout the day!
