Kerala Recipes

When my friend Lisha introduced me to the world of Broken Wheat, I never imagined that this healthy whole wheat grain could be used for making tasty dishes. Cracked Wheat or Broken Wheat can be used as a replacement for Rice, thus making healthier meals. Ever since I laid my hands on the first packet of Broken Wheat (Dalia) at an Indian store in US, I have been experimenting with it almost daily. Cracked Wheat is much more healthier and nutritious than the starchy rice, which has become a norm for people like me and most of the South Indians.

Broken Wheat Pulav

Here is the recipe for making an Easy Pulav with Cracked Wheat. This is a one pot dish. This Broken Wheat Pulav tasted so good that is was difficult to distinguish it from normal Vegetable Pulav which I make with Rice. When my husband came home for Lunch, he looked at the colorful Pulav, tasted it and asked me what was special and why I had made Vegetable Biryani. I smiled at home and told him it wasn’t Vegetable Biryani but Cracked Wheat Pulav.

The difference I noticed after eating this Pulav is that, you will feel full sooner than when eating Rice Pulav, which means you won’t be stuffing yourself unnecessarily.

Ingredients

1. Broken Wheat – 1 cup
2. Vegetable/Chicken Broth – 1.5 cups (I used Swanson Fat Free Chicken Broth)
3. Water – 3/4 cup
4. Diced Onions – 1 medium
5. Slit Green Chillies – 2
6. Minced Ginger – 1 tbsp
7. Minced Garlic – 1 tbsp
8. Diced Carrots – 1 large
9. Finely Chopped Beans – 1 cup
10. Red Chilly Powder – 1 tsp
11. Garam Masala Powder – 1 to 2 tsp
12. Turmeric Powder – 1/2 tsp
13. Cilantro/Coriander Leaves – A few
14. Salt – to taste

Preparation Method

1. Wash the broken wheat 4-5 times and soak it in water for around 20 minutes.
2. Heat oil in a big non stick pan and saute onions until translucent.
3. Add green chillies, ginger and garlic and saute for a few minutes.
4. Add the diced vegetables along with cilantro and salt to taste and stir fry for two minutes.
5. Cover the pan and cook the vegetables for around 5 minutes on medium low heat.
6. Remove lid and add turmeric powder, red chilly powder and garam masala powder. Saute for a minute.
7. Drain the broken wheat thoroughly and add it to the pan and mix everything nicely. Stir fry the broken wheat for around 2 minutes.
8. Increase heat, add broth and water and bring to a slow boil. Add more salt if needed.
9. Once it starts boiling, reduce heat, cover the pan with a tight lid and simmer for around 10-15 minutes until all water has been absorbed by the Pulav.
10. Open the pan and stir fry for a few more minutes until the Pulav is dry.
11. If you feel the Pulav has not been fully cooked, sprinkle more water and keep it covered for a few more minutes.
12. Serve this tasty and healthy Pulav with any Raitha of your choice.

Note

1. If you don’t have broth, you can cook the Broken Wheat in water itself.
2. You can use any vegetables of your choice for making this Pulav like Green Peas, Potato, Cauliflower and so on.

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