Dalia (Lapsi or broken wheat) is rich with fiber and proteins. It is also very rich with Vitamin B. It helps in weight reduction since it reduces hunger pangs. It can be used to make a very tasty breakfast meal with all kind of healthy vegetables like Carrot, Beans etc. It is very low in carbs and has a very low glycemic index and so it helps in diabetic control also. We will see here how to make a very tasty Pulav with the broken wheat.
Ingredients:
Lapsi (Broken Wheat /Godhumai Rava) – 1 cup
Ghee – 2 tbsp
Cumin Seeds – 1 tsp
Bay Leaf – 2
Cinnamon Stick – 2 pieces
Pepper Corn- 15
Black Cardamom – 1
Onion – 1 (sliced)
Green Chillies – 2 (chopped)
Ginger Garlic Paste – 1 tsp
Frozen Green Peas- ½ cup
French Beans – 15 (finely chopped)
Carrot – ½ (finely chopped)
Red Chilli Powder – ¾ tsp
Coriander Seeds Powder – 1 tsp
Turmeric Powder – ¼ tsp
Salt – to suit taste
Garam Masala – ½ tsp
Lemon Juice – 1 tsp
Coriander Leaves – for garnishing
Method:
Heat ½ tsp of Ghee in a pan. Add broken Wheat and roast in low medium flame for 1 ½ to 2 minutes. Transfer to a plate.
Heat 1 tbsp of Ghee in a pressure cooker. Add Cumin Seeds and allow them to crackle. Add Bay Leaf, Cinnamon sticks, Pepper Corn and black Cardamom. Roast them for few seconds.
Add sliced Onion and Green Chillies. Sauté till the Onion turns translucent. Add the Ginger Garlic Paste. Cook till the raw flavor goes away.
Add French Beans, Frozen Peas and Carrot. Cook for 2 to 3 minutes in low flame.
Add Chilli Powder, Coriander Seed Powder, Turmeric Powder and Salt. Cook for a minute.
Add water. When it starts boiling, add the broken Wheat, Garam Masala, Coriander Leaves, 1 tsp of Ghee and Lemon juice. Adjust Salt at this stage, if required. Simmer for 5 minutes in medium flame.
Cover with the lid and weight valve and cook for 2 whistles. Switch off the flame and leave it for 15 minutes without opening the lid.
Open the lid, transfer to a serving bowl and garnish with Coriander Leaves.
