Whole wheat is nutritious and is used widely in making breads, chappatis etc. Whole Wheat in the broken form is equally good. Preparations from this is excellent substitute for rice and is very good for diabetics. When vegetables and sprouts are added, it becomes loaded more with nutrients. Recently, I happened to eat this delicious preparation at my sister's house.So I thought I should share it. I am sure many of you may know the method of cooking this dish but this is for beginners who want some different recipe.
This dish can be cooked either in the pressure cooker or in a pan which will take a longer time to cook. Even this can be cooked faster in the microwave. If you are in hurry, pressure cooker is the answer. Th amount of oil used is less too. This can also be prepared in the South Indian way as upma. For gluten free recipe broken rice can be used instead of wheat. This can be taken as a breakfast food or as main meal.
Recipe serves four people.
| Ingredients | Quantity |
|---|---|
| Broken Wheat | 1 cup |
| Chopped Cabbage | 2 tbsps |
| Chopped French Beans | 2 tbsps |
| Chopped Cauliflower | ½ cup |
| Chopped Carrots | 2 tbsps |
| Chopped Capsicum | 2 tbsps |
| Fresh Peas | 3 tbsps |
| Sprouts | ¼ cup |
| Sweet Corn | 2 tbsps |
| Chopped Tomatoes | ½ cup |
| Chopped Onions | ½ cup or less |
| Ginger Garlic Paste | 1 tsp |
| Chopped Green Chillies | 1 tbsp |
| Chopped Cilantro (Coriander Leaves) | 1 tbsp |
| Mustard Seeds | 1 tsp |
| Cumin Seeds (Jeera) | 1 tsp |
| Turmeric Powder | ½ tsp |
| Water | 1 ¼ cup |
| Oil | 1 ½ tbsp |
| Salt | to taste |
Method
- Roast the broken wheat in a pan for a few minutes and keep it aside.
- Take oil in pressure cooker and heat it.
- Add the mustard and cumin seeds and fry till the mustard seeds splutter.
- Add the ginger garlic paste and onions and fry till they are light brown. Then add the green chillies, vegetables, corn, sprouts and fry till they are half cooked.
- Now add the tomatoes,salt turmeric powder and mix well.Let the tomatoes cook well and add the roasted broken wheat and mix well and add water to cook.
- Close the pressure cooker and let the pulav cook till two or three whistles.It you are cooking outside in a pan ,more water will be required.
- When the pressure cooker cools down, serve this delicious pulav in a serving bowl and garnish it with chopped cilantro or coriander leaves.
