HEALTHY VEGETABLE DALIYA RECIPE| #Recipe 12 | Healthy Food lifestyle | #Teamspba

Updated: Aug 21, 2020

Full of healthy carbs , iron and fiber . Excellent replacement for regular rice or pulao.



Ready in <25 mins


INGREDIENTS :


  1. 1 cup Daliya / Bulgur Wheat

  2. 1 cup chopped Bell peppers/ Capsicum

  3. 1/2 chopped carrots

  4. 1 cup Cauliflower florets

  5. 1/2 cup chopped Onion

  6. 1/2 Green Peas

  7. 1/2 Diced Paneer

  8. 1 or 1 ½ tbsp Ginger Garlic paste

  9. 1 tbsp Cumin seeds

  10. 2 tbsp Coconut/ Gorundnut / Olive oil

  11. Mint & Cliantro as per taste

  12. Salt as per taste

  13. 2 tbsp Red Chilli Powder

  14. 1 tbsp Garam Masala

  15. 3 tbsp lemon juice

  16. 1 tbsp turmeric

  17. 2 cups of water


PREPARATION :


  1. (In a pan)

  2. Wash the Daliya/ Bulgur wheat 3-4 times in water .

  3. Heat a pan and add oil , later add cumin seeds and ginger garlic paste . Saute for a minute.

  4. Now all the chopped vegetables , paneer, washed Daliya/ Bulgur wheat , salt , chilli powder, turmeric powder and water. Mix well.

  5. Cover it with lid. Let it cook for 15 to 17 minutes over medium to low heat until wheat is cooked, stir occasionally. Add more water if required.

  6. Open and give a gentle stir with fork.

  7. Now add chopped cilantro, mint and lemon juice. Give it a gentle mix.


NUTRITIONAL BREAKDOWN :


Calories 235kcal

Carbohydrates 37g

Fiber 9g

Iron 2.1mg

Protein 10g

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