Broken wheat pulav
Broken wheat
seems to be a hit with diabetics but others still feel that it is meant only
for people trying to shed little of that sweet tummy fat and to prove that
"I have stopped eating rice".
Cracked wheat, Dalia,
Lapsi or Broken wheat are few names given to a form of wheat which is prepared
by milling whole wheat kernels roughly after its clean-up and husking.
Since cracked wheat is
made from whole wheat kernels, it carries not just lots of fiber and nutrition
but also the rich nourishing outer bran and also the germ of the wheat.It is
available in India in two forms
Medium sized: This is
very easy to cook. One measure of this requires 2 measures of water and cook
the same as rice. This can be used to make upma, pulav, dosas.
Fine sized: These wheat
kernels have a very fine texture simlar
to rawa.This is very useful in making kitchdi, kheer, porridge(
especially recommended for infants 6 months and above).
How do we include this
in our day to day life:
· When we start preparing delicacies
with this then kids and other family members will also start relishing rather
than dreading its appearance in the dining table.
· Introduce lapsi to all with a
delicious pulav as shown in the picture. You will not believe it….but this
tastes awesome.
- Keep lots of cut mixed vegetables ready. Use a large pressure cooker and straight away saute the garam masala spices and onions in ghee.
- Add chopped tomato, turmeric, red chilli powder, daniya(coriander) powder, cumin powder. Saute
- Add chopped coriander leaves, pudina . saute.
- Add washed and drained broken wheat. Mix well. Add salt and double measure water
- ( 1 cup medium sized lapsi= 2 cups water) . close the lid without the whistle
- Wait for steam to come, reduce the flame to medium and then place the whistle. After exactly 15 minutes off the flame.
- Garnish with coriander leaves when the pressure cooker is opened.
- Pulav is ready !!!
Prepare
upma too in the same way as rawa upma. Keep in mind two options: Cook broken
wheat like you cook rice earlier itself and saute with the spices .
OR
Prepare
upma in the pressure coker itself. Saute the onions along with other spices
used in preparing upma. Add washed and drained lapsi. Add water and salt.
Prepare in the same way as pulav recipe.
This
is a superb nutritious breakfast or an apt evening or dinner for all. You can
add fresh soybeans, peas,capsicum, soaked and drained green mung, sprouts as
your wish.
To
get children interested add grated cheese too and microwave for about 30
seconds to just allow the cheese to melt. They will love this variationJ