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Hariyali Dalia pulao | Broken Wheat and Herb Pulao | healthy Mint Coriander Dill Dalia Pulao |
Tarla Dalal
06 December, 2024
Table of Content
About Hariyali Dalia
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Ingredients
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Methods
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Like Hariyali Dalia pulao
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Making Hariyali Dalia pulao
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Nutrient values
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Hariyali Dalia pulao | Broken Wheat and Herb Pulao | healthy Mint Coriander Dill Dalia Pulao | with 20 amazing images.
Hariyali Dalia Pulao is a vibrant and flavorful dish that offers a nutritious and lighter alternative to traditional rice-based pulaos. This recipe, designed to serve four, features the wholesome goodness of broken wheat (dalia) as its base, infused with the freshness of a trio of green herbs: mint, coriander, and dill. The simple yet aromatic tempering of cumin seeds and the subtle heat of green chilies further enhance the overall taste profile, making it a delightful and healthy meal option.
The star ingredient, broken wheat (dalia), is a minimally processed form of whole wheat that retains a significant amount of its fiber and nutrients. It is a complex carbohydrate, which means it releases energy slowly, helping to keep blood sugar levels stable. This makes it a preferable grain over refined white rice for individuals managing diabetes. Dalia is also a good source of protein, iron, and magnesium, contributing to overall health and well-being.
The "Hariyali" aspect of this pulao comes from the generous use of finely chopped green herbs. Mint leaves (phudina) offer a refreshing and slightly cooling flavor, along with potential digestive benefits. Coriander (dhania) provides a fresh, citrusy aroma and is rich in vitamins and antioxidants. Dill leaves (shepu or suva bhaji) contribute a unique, slightly anise-like flavor and are also known for their digestive properties and potential to aid in reducing bloating.
The tempering of mustard seeds in oil adds a characteristic nutty and slightly pungent flavor that is common in many Indian dishes. Green chilies provide a touch of heat, which can be adjusted according to taste. The simple cooking method in a pressure cooker ensures that the dalia cooks quickly and evenly, absorbing the flavors of the herbs and spices beautifully. The addition of hot water helps to soften the broken wheat while retaining its slightly chewy texture.
This Hariyali Dalia Pulao can be a healthy addition to the diet for various individuals. For those with diabetes, the high fiber content of broken wheat helps in better blood sugar management compared to refined grains. The inclusion of vegetables (even though primarily herbs) further contributes to the fiber content and overall nutritional value. However, portion control is still important, and individuals with diabetes should monitor their carbohydrate intake.
For individuals concerned about heart health, this recipe uses a minimal amount of oil and is rich in fiber from the broken wheat and herbs, which can help in managing cholesterol levels. The presence of coriander, known for its potential to lower bad cholesterol and blood pressure, further supports cardiovascular well-being. The low sodium content (when salt is used sparingly) also makes it a heart-friendly dish.
During pregnancy, a balanced and nutritious diet is crucial. Broken wheat provides complex carbohydrates for sustained energy, and the herbs offer various vitamins and minerals. Mint can help alleviate nausea, a common symptom during pregnancy. However, pregnant individuals should ensure the herbs are fresh and consumed in moderation as part of a varied diet and consult their healthcare provider for personalized dietary advice.
In conclusion, Hariyali Dalia Pulao is a wholesome and flavorful dish packed with the goodness of broken wheat and fresh green herbs. Its high fiber content, good source of protein, and minimal use of oil make it a healthy option for many, including individuals with diabetes and heart concerns, as well as pregnant women when consumed as part of a balanced diet. The simple preparation method and vibrant flavors make it a delightful and nutritious meal choice.
Enjoy Hariyali Dalia pulao | Broken Wheat and Herb Pulao | healthy Mint Coriander Dill Dalia Pulao | with step by step photos.
Tags
Preparation Time
10 Mins
Cooking Time
15 Mins
Total Time
25 Mins
Makes
4 servings
Ingredients
For Hariyali Dalia pulao
1 cup broken wheat (dalia) , washed and drained
1/2 cup finely chopped mint leaves (phudina)
1/2 cup finely chopped coriander (dhania)
1/2 cup finely chopped dill leaves (shepu / suva bhaji)
2 tsp oil
1 tsp cumin seeds (jeera)
1 tbsp finely chopped green chillies
salt to taste
Method
Method for Hariyali Dalia pulao
- To make Hariyali Dalia pulao heat oil in a pressure cooker and add the cumin seeds.
- When the seeds crackle, add green chillies and sauté on medium flame for 2-3 minutes while stirring continuously.
- Add the broken wheat and sauté on a medium flame for 2-3 minutes, while stirring continuously.
- Add 3 cups of water and salt, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid
- Add the mint leaves, coriander and dill leaves, mix well and cook on medium flame for 2 minutes.
- Serve Hariyali Dalia pulao immediately.
Hariyali Dalia recipe with step by step photos
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like Hariyali Dalia pulao | Broken Wheat and Herb Pulao | healthy Mint Coriander Dill Dalia Pulao | then see our collection of veg pulao recipes and some recipes we love.
- corn methi pulao recipe | methi makai pulao | sweet corn methi rice |
- jeera rice | quick jeera rice | jeera pulao | cumin rice |
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Heat 2 tsp of oil in a pressure cooker.
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Add 1 tsp of cumin seeds.
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Let the cumin seeds crackle.
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Add 1 tbsp finely chopped green chillies. The most direct purpose of green chilies is to introduce a level of spiciness to the otherwise mild flavors of broken wheat and the green herbs.
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Sauté on medium flame for a few seconds.
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Add 1 cup broken wheat (dalia) , washed and drained. Compared to refined grains like white rice, broken wheat has a lower glycemic index (GI). This means that it releases glucose into the bloodstream more slowly, preventing sudden spikes in blood sugar levels.
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Sauté on medium flame for 2–3 minutes, stirring continuously.
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Add 3 cups of hot water.
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Add salt to taste. Use restricted salt for those with high blood pressure.
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Mix well.
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Pressure cook for 3 whistles.
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Allow the steam to escape before opening the lid.
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Mix well.
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Add 1/2 cup finely chopped mint leaves (phudina). Mint has a distinctively cool, fresh, and slightly sweet flavor.
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Add 1/2 cup finely chopped coriander (dhania). Coriander imparts a distinct fresh and slightly citrusy flavor to the pulao.
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Add 1/2 cup finely chopped dill leaves (shepu / suva bhaji). Like mint and coriander, dill leaves are aromatic. When added to the hot pulao, they release their fragrant oils, contributing to a more appealing and inviting aroma.
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Mix well to combine.
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Cook the mixture on medium flame for 2 minutes.
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Serve Hariyali Dalia pulao | Broken Wheat and Herb Pulao | healthy Mint Coriander Dill Dalia Pulao | hot.
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Nutrient values (Abbrv)per plate
| Energy | 185 cal |
| Protein | 3.4 g |
| Carbohydrates | 29.1 g |
| Fiber | 1 g |
| Fat | 6.1 g |
| Cholesterol | 0 mg |
| Sodium | 3.4 mg |
Click here to view Calories for Hariyali Dalia
The Nutrient info is complete
Mruga D
March 13, 2025, midnight
I made this dalia...thinking it will be different frm that regular dalia upma and to my surprise...it was delcious...and filling too!! Refreshing flavour of mint and coriander....
Foodie #490462
March 13, 2025, midnight
It is very testy & easy to make. Healthy & delicious.
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