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.
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. 😉
- Broken Wheat – 1 cup
- Vegetable/Chicken Broth – 1.5 cups (I used Swanson Fat Free Chicken Broth)
- Water – 3/4 cup
- Diced Onions – 1 medium
- Slit Green Chillies – 2
- Minced Ginger – 1 tbsp
- Minced Garlic – 1 tbsp
- Diced Carrots – 1 large
- Finely Chopped Beans – 1 cup
- Red Chilly Powder – 1 tsp
- Garam Masala Powder – 1 to 2 tsp
- Turmeric Powder – 1/2 tsp
- Cilantro/Coriander Leaves – A few
- Salt – to taste
- Wash the broken wheat 4-5 times and soak it in water for around 20 minutes.
- Heat oil in a big non stick pan and saute onions until translucent.
- Add green chillies, ginger and garlic and saute for a few minutes.
- Add the diced vegetables along with cilantro and salt to taste and stir fry for two minutes.
- Cover the pan and cook the vegetables for around 5 minutes on medium low heat.
- Remove lid and add turmeric powder, red chilly powder and garam masala powder. Saute for a minute.
- Drain the broken wheat thoroughly and add it to the pan and mix everything nicely. Stir fry the broken wheat for around 2 minutes.
- Increase heat, add broth and water and bring to a slow boil. Add more salt if needed.
- 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.
- Open the pan and stir fry for a few more minutes until the Pulav is dry.
- If you feel the Pulav has not been fully cooked, sprinkle more water and keep it covered for a few more minutes.
- Serve this tasty and healthy Pulav with any Raitha of your choice.
- If you don’t have broth, you can cook the Broken Wheat in water itself.
- You can use any vegetables of your choice for making this Pulav like Green Peas, Potato, Cauliflower and so on.
Hi, I’m publishing a cookbook with recipes from the Middle East. There is an Arabic meal that also uses cracked wheat or burghul wheat which they call freekeh. It is so delicious ( a little bit nutty and fragrant) and so easy to make.
I’m also trying to raise money for Haiti SOS Children’s Villages by asking for people to contribute a recipe to Cookbooks for Charity.
I would very honoured if you could contribute a recipe at http://cookbook.arnb.com. It would really help the orphaned children of Haiti.
I will be happy to contribute a recipe to Cookbooks for Charity.
I tried it. Made with half a cup of wheat, still more than enough for 1 person.