About Healthy Dalia Pulao Recipe
Healthy Dalia Pulao Recipe for Weight Loss | Vegetable Soya Dalia Recipe | How to make Dalia Pulao with Vegetables and Soya Chunks with step-by-step photos and video: This Healthy Vegetable Soya Dalia Pulao is a high-protein, fibre-rich recipe perfect for weight loss. Made with dalia, soya chunks, and mixed veggies, it’s a quick, one-pot meal that’s light, nutritious, and delicious for lunch or dinner.
If you’re searching for a filling yet low-calorie meal that’s both nourishing and delicious, then this Healthy Dalia Pulao Recipe for Weight Loss is the perfect choice. Packed with fibre-rich broken wheat (dalia), protein-loaded soya chunks, and a medley of vegetables, this wholesome dish supports weight loss without compromising on taste. Whether you’re starting your weight loss journey or just looking for a clean and nutritious meal, this Vegetable Soya Dalia Recipe is an ideal pick for lunch or dinner.
Dalia, also known as broken wheat or cracked wheat, is a slow-digesting complex carb that keeps you full for longer, helps stabilise blood sugar levels, and improves digestion. Soya chunks add a plant-based protein boost, making this high-protein dalia pulao perfect for vegetarians. Made with simple ingredients and cooked in a pressure cooker, this one-pot recipe is easy to prepare, requires no roasting, and is ready in under 30 minutes.
Why Choose Vegetable Dalia for Weight Loss?
This vegetable dalia pulao recipe is not only rich in essential nutrients but also extremely customizable. You can add your favourite seasonal veggies, adjust spice levels to your taste, and make it oil-free for an even lighter version. The best part? It’s made without roasting the dalia beforehand, saving you time without affecting the taste or texture. Whether you’re a beginner cook or someone on a weight loss diet, this easy recipe is foolproof.
What makes this dish even more special is its real-life impact. One of my regular readers, Anjali, shared that she started including this dalia pulao for weight loss in her dinner three times a week. Within two months, she noticed a visible inch loss and felt more energetic throughout the day. She loved how it kept her full without feeling bloated, and it helped curb her unhealthy late-night cravings. This recipe became a staple in her weight loss journey, and now it can be a part of yours too.
With minimal effort and maximum nutrition, this veg soya dalia pulao instant pot offers a comforting and balanced meal that aligns with your health goals. Let’s dive into the full recipe of broken wheat soya pulao and see how you can make this simple, flavorful, and satisfying dish at home.
Healthy Dalia Pulao Video Recipe
More Weight Loss Recipes to Try
Oats Chilla
High Protein Salad
Soya Palak Curry
Overnight Oatmeal
Mexican Bean Salad
Similarly, if you are looking for more Breakfast Recipes, I would like to share my other breakfast recipe collections, such as Street Style Vegetable Uttapam, Brinjal Fritters, Potato Toast, Quick Masala Oodles, and Paneer Sandwich, with this post on how to make healthy dalia pulao in a pressure cooker.
Step-by-Step Recipe
Step 1: Prepare the Masala
1. Heat 2 tbsp oil in a pressure cooker over medium heat.
2. Add ¼ tsp asafoetida/hing, ½ tsp cumin seeds, and ½ tsp mustard seeds. Let them splutter.
3. Add 2 finely chopped onions and 1 tsp garlic paste or fresh garlic and mix well.
4. Cook for 2-3 minutes or until golden brown.
5. Add 2 finely chopped tomatoes, 1 tsp finely chopped ginger, and 1 finely chopped green chilli. Stir in between.
6. Cook until soft and mushy. Cooking tomatoes well helps to make the pulao more flavorful and rich.
Step 2: Add Vegetables & Spices
7. Add 1 tsp Kashmiri red chilli powder, ½ tsp garam masala, and saute everything for a minute.
8. Further add 1 diced carrot, 1 diced capsicum, and ½ cup green peas. Mix well.
You can also add other vegetables like beans, sweet corn, or cauliflower for variety.
Step 3: Add Dalia, Soya Chunks & Water
9. Now add 3 cups of water and 1.5 cups of raw soya chunks, and salt to taste.
10. If you want a softer consistency, add an extra ½ cup of water. Adjust based on how you like your dalia pulao.
11. First, boil the soya chunks in water, then simmer on low heat for 2-3 minutes. Stir in between.
12. Add 1.5 cups of dalia (unroasted) to the pressure cooker. Mix everything well.
13. Cover the pressure cooker with a lid and pressure cook for 2 whistles.
Step 4: Garnish & Serve Healthy Dalia Pulao Recipe
14. Turn off the heat and let it rest for 10 minutes.
15. Open the lid and mix well.
16. The soya chunks will cook and puff up in the water along with the dalia. The dalia will become soft, and the water will be absorbed.
17. Garnish with fresh coriander leaves and mix well.
18. Serve hot dalia vegetable pulao with curd, raita, or a simple side salad for a complete meal.
Tips for the Healthy Dalia Pulao Recipe for Weight Loss
1. Chop vegetables evenly so they cook uniformly and blend well with the dalia.
2. Use Kashmiri red chilli powder for colour without too much heat. Adjust spices to taste.
3. Stir tomatoes in between and cook until completely soft for a richer, more flavorful base.
4. Add water according to preference, more water for softer consistency, less for dry pulao style.
5. You can cook soya chunks directly with dalia, they will cook perfectly soft and juicy in the water.
6. Unroasted dalia works well too; just follow the correct water ratio and cook on a low to medium flame.
7. Allow the soya veg dalia pulao to rest for a few minutes before serving; this helps set the texture.
Recipe Card
Healthy Dalia Pulao Recipe for weight loss | Vegetable Soya Dalia Recipe
Ingredients
- 1.5 cups Dalia / Broken Wheat
- 1.5 cups Soya Chunks
- 2 tbsp Oil
- ¼ tsp Asafoetida / Hing
- ½ tsp Cumin Seeds / Jeera
- ½ tsp Rai / Mustard Seeds
- 2 Onion (finely chopped)
- 1 tsp Garlic Paste
- 1 Carrot (diced)
- 1 Capsicum (diced)
- ½ cup Green peas
- 2 Tomato (finely chopped)
- 1 tsp Ginger (finely chopped)
- 1 Green Chilli (finely chopped)
- 1 tsp Kashmiri Red Chilli Powder (adjust to taste)
- ½ tsp Garam Masala
- Salt to taste
- 3 cups Water
- Fresh coriander leaves (chopped, for garnish)
Instructions
- Heat oil in a pressure cooker over medium heat.
- Add asafoetida, cumin seeds, and mustard seeds. Let them splutter.
- Once they splutter, add chopped onions and garlic.
- Sauté until golden, then add chopped tomatoes, ginger, and green chilli. Cook until soft.
- Add red chilli powder, garam masala, and mix well.
- Add chopped carrot, capsicum, and green peas. Sauté briefly. You can also add other veggies like beans or sweet corn.
- Now add soya chunks, water, and salt and boil in water for 2-3 minutes, then add them to the cooker.
- Add unroasted dalia and mix well, and pressure cook for 2 whistles.
- Let the pressure release naturally. Open the lid, fluff gently, and garnish with fresh coriander.
- Serve hot veg dalia pulao with curd, raita, or salad.
You can also try my other Recipe Categories,
Salad Recipes
Soup Recipes
Low-fat Recipes
Smoothie Recipes
Air Fryer Recipes
Recipe Conclusion
This Vegetable Soya Dalia Pulao is a perfect blend of health and taste, light, protein-rich, and full of fibre. Ideal for weight loss, it’s easy to prepare and keeps you full for longer. A wholesome one-pot meal you can enjoy any day of the week without guilt.