Broken Wheat Vegetable Delight ( Pressure Cooker )

by Tarla Dalal

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Broken wheat vegetable delight, the easiest and no frill recipe to make when you are home tired and don’t want to cook an elaborate meal. The veggies along with broken wheat make up for all that would be required in one meal. I like to eat it along with curds.

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Broken Wheat Vegetable Delight ( Pressure Cooker ) recipe - How to make Broken Wheat Vegetable Delight ( Pressure Cooker )

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Whistle: 2 High Preparation Time: 10 mins Cooking Time: 12 mins Total Time: 22 mins 4Makes 4 servings (4 serving )
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Ingredients

3/4 cup broken wheat (dalia)
1 tbsp oil
1/4 tsp mustard seeds ( rai / sarson)
1 tbsp ginger-garlic (adrak-lehsun) paste
1/3 cup finely chopped onions
1 tsp finely chopped green chillies
1 1/4 cups chopped mixed vegetables
(cauliflower , potatoes ,
french beans , carrot , green peas)
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
salt to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method

Clean and wash the broken wheat thoroughly in enough water. Drain and keep aside.
Heat the oil in a pressure cooker and add the mustard seeds.
When the seeds crackle, add the ginger-garlic paste, onions, green chillies mixed vegetables, broken wheat, turmeric powder, chilli powder, salt and 2½ cups of hot water, mix well and pressure cook on a high flame for 2 whistles.
Allow the steam to escape using quick release method (refer handy tip)before opening the lid. Serve hot garnished with coriander.

Handy tip:

Quick release method: also called the cold-water release method, it is used to release pressure quickly. To use this method, remove the pressure cooker from the burner, place in the sink and run cold water gently over the lid until the steam dissipates.
When putting the pressure cooker in the sink, tilt the handle up so the water flows away from you. Quick release works best for foods where you need to control the timing and degree of cooking.

Nutrient values per serving

Energy	161 cal
Protein	3.9 g
Carbohydrates	26.8 g
Fiber	2.8 g
Fat	4.3 g
Cholesterol	0 mg
Vitamin A	273 mcg
Vitamin B1	0.2 mg
Vitamin B2	0.1 mg
Vitamin B3	1.6 mg
Vitamin C	11.3 mg
Folic Acid	7.8 mcg
Calcium	35.5 mg
Iron	2 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	13.1 mg
Potassium	135.4 mg
Zinc	0.2 mg