01 July, 2011

Broken-wheat mushroom pulao..

Broken-Wheat Mushroom Pulao
                                 
Broken Wheat - Broken wheat is also called bulgar wheat. Broken wheat is a form of wheat that has been made by milling the wheat coarsely after cleaning and husking it. It is a source of complex carbohydrates which provide energy to the human body. The fiber content in it is helpful to the digestive system. Broken wheat has more protein content in it than corn or rice.

Mushroom -The health benefits of mushrooms include relief from high cholesterol levels, breast cancer and diabetis. It also helps in weight loss n in  increasing immunity.

Tip 1: Look for mushrooms that are firm and white.

Tip 2 : If your recipe calls for caps only, choose mushrooms that have short stems to avoid waste.  

Tip 3 : Make Sure to preserve mushrooms in an air-tight container or cover it in a damp cloth or cover it in brown paper cover and refrigerate it,  avoid plastic bags since it spoil mushrooms.

                         often  i used to make only upma with broken-wheat which is healthy but not that tasty ,but  today i just wanted to try something different with broken-wheat  which could be  healthy as well as tasty , yes!! a pulao out of broken-wheat along with mushrooms which gives in more taste. and yes! it's very easy to prepare too!!!



Ingredients:



Black - stone flower / kalpasi (in tamil) - little (this spice is widely used in chettinad cuisine, It does have a strong earthy aroma).

Coves - 2.

Bay leaf - little.

Green cardamom -2.

Cinnamon - 1/2 inch stick.

Cumin seeds / zeera - 1tsp.

Mint leaves / pudina - handful.

green chillies - 2 (slitted).

onion - 1 medium (sliced).

Ginger-Garlic paste - 1 tsp.

Button Mushrooms - 150 grms.

Broken-Wheat / Samba Kothumai (in tamil) - 1 cup.

Red bell pepper - 1/2 (for garnishing) (optional).

Oil- 2 tbsp.

Salt - as needed.

Method:

=> Dry fry 1 cup of broken-wheat in a pan for 3 minutes n set it aside.

=> Add 2 tbsp of oil, add in cloves, bay leaf, black-stone flower / kalpasi, cinnamon, cloves, cumin seeds/ zeera n cardamom.

=> Add in mint leaves / pudina, green chillies and saute for a minute.

=> Add in sliced onions and saute till golden brown.

=> Now add 150 grms of Button mushrooms, saute for a minute.

=> Now add exactly 2 cups of water and allow it to boil.

=> when the water comes to boil, add in needed salt and dry-fried broken-wheat little by little to avoid lumps and cover the mixture.

=> Let it cook on low flame for 5 minutes with the lid closed.

=> Open the lid, stir in gently, switch-off the stove, close the lid n let it be on the stove for 2 more minutes as a standing time.

=> Now its ready to serve....

It can be garnished with sliced red bell peppers or coriander leaves.

Tip: Can add  sauteed Bell-peppers while serving to give in a nice color n flavorful taste....

Since it is nutritious n healthy, it can be packed for kids lunch as a variation....



Try it and plz let me know....




6 Post a comment:

Priya said...

Healthy,filling and flavourful one pot meal,delicious pulao..

Bhavya said...

thanks for ur recipe n health benefits too... bcas my son luv mushrooms...

Priya Sreeram said...

loved the addition of kalpasi in tthis pulao - nice recipe !

Sharmilee! :) said...

Wow healthy yummy pulao

Anonymous said...

Hi,

Looked at your recipe , looks great ..i m sure it will, taste grt too , i m new to chennai , can you please let me know where in chennai will i be getting broken wheat , what is it called in tamil , i m staying in velachery 100 ft road area.

Thanks in advance
Prithish

Meena Kannan said...

hey!thnx...broken wheat is available in any grossery shop...it's sambha gothumai in tamil! try i n let me know

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