Coarse Cracked Wheat Pulao (Pressure Cooker Method)
Cracked wheat is one ingredient which is very healthy yet very tasty.
People trying to keep their sugar levels under control try to replace their rice with
cracked wheat.
Cracked wheat and other whole grains are good sources of magnesium. This mineral is essential
to more than 300 enzymes, especially those that contribute to insulin secretion and the release
of glucose. It is also a good source of iron and has relatively lower calories. A 1/4-cup serving
of cracked wheat contributes 5 g of protein ,it does have some carbs and fiber too.
So I try replacing the rice in many of my dishes with cracked wheat.Cracked wheat pilaf is a very
easy one pot meal. I made this is in the pressure cooker , the same method as vegetable pulao in a
pressure cooker, just replaced the rice with cracked wheat.
Recipe :
Serves - 4.
Ingredients:
1. Cracked Wheat - 2 Cups
2. Water - 4 Cups
3. Ginger Garlic paste - 2 Tbsp.
4. Chilly powder - 1 Tbsp.
5. salt - as per taste
6. Coriander Powder/ Dhaniya powder - 1 1/2 Tbsp.
7. turmeric - a pinch.
8. Vegetable Oil / Canola Oil - 2 Tbsp.
Vegetables**
1. Green Beans - a Bunch.
2. Carrot - 2-3 Medium.
3. Cabbage - 1/2 Cup Shredded.
4. Cauliflower - 5-6 florets.
5. Onions - 2 medium
6. Coconut - 2 Tbsp shredded.
7. Peas - 2 Tbsp.
8. Capsicum - 1 Medium
Seasoning:
1. Fennel Seeds - 1 Tbsp.
2. Bay leaf - 1 small
3. cloves - 2
4. cinnamon - 1 small
Preparation :
1. Chop the Onions finely.
2. Chop the rest of the vegetables.
Preparation Time: 15 min.
Cooking Time : 20 min.
1. Heat the pressure cooker on the stove. Add a spoon of oil and the cracke wheat. Fry the cracked wheat till nice aroma comes and transfer it to another bowl and set aside.
2. Add oil and add the items under seasoning.Once the fennel seeds turn brown, Add the ginger garlic paste and the onions. Fry till the onions turn translucent.
3. Add the rest of the vegetables.
4. Add salt and cook till the vegetables are done, since the vegetable are going to be pressure cooked, they need not
be fully done at this stage.
5. Add the chilly powder, dhaniya powder and turmeric and saute for 2 min.
6. Add water and wait till it come to a nice boil.
7. Once the boil comes, add the cracked wheat and the coconut to it.
8. Mix it well and close the pressure cooker with its lid and leave it till you get 2-3 whistles.
This simple cracked wheat dish with a lot of vegetables is loaded with goodness and is very simple to make too.Serve it with raitha and pickle.
Notes**:
1. Add any vegetable that you might think suitable like broccoli, Brussels sprouts etc.
