Millet & Vegetable Pulao/ Pilaf ….

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I am a proud DFT blogger. To learn about DFT, click on the picture above ..

This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.

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This time the theme for DFT was One Pot Meal . When I heard about the theme, I was excited and a little overwhelmed then came up with my family’s all time favorite “Pulao ” . This Pulao is quick to make , can be eaten all by itself or with yogurt , raita , chutney and papadums ..

I like to cook with whole grains as well as millet as much as I can as It contain lots of vitamins, minerals and protein and is comparatively healthier then rice & one can easily use in dishes the same way as you would use rice …
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DFT goes easy and cooks a one pot meal for you!!
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Serves 3 – 1 1/2 cup serving each

Ingredients
Samvat rice / barnyard millet 1 cup
Spinach 1/2 cup
Tomatoes (finely chopped) 1 medium size (optional)
Carrot chopped -1/4 cup
Green peas – 1 tbs optional
Fresh Corn 1 tbs optional
Cabbage chopped 1/2 cup I used purple cabbage
Green beans -1/4 cup
Onion finely chopped 1medium
ginger grated 1tsp
Finely chopped green chillies 2
Red chili powder 1 tsp OR to taste
Turmeric powder 1/4 tsp ( I did not use any )
Coriander Powder 1 tsp
Cumin seeds 1/2 tsp
Oil 1 tbsp
Salt to taste
Cilantro / Coriander leaves For garnishing

Method :
1. Wash and soak the rice for 15 – 20 minutes. Drain. Keep aside.
2. Heat the oil in a pan with a lid . Add cumin seeds & when they crackle, add the onion, grated ginger .Sauté for 2 minutes.
3.Now add all the other vegetables along with red chili powder, coriander powder , and turmeric powder if using. Sauté for 3-5 mins
4.Add the rice and chopped tomatoes & Sauté for 2 more minutes, add 2 cups of water and salt as per taste .
5.Once the rice comes to a boil , put the heat on medium low , cover the pan with a lid and cook for 10 -12 mins or till all the water is absorbed and millet is cooked .
6.Garnish with the mint springs. Serve hot yogurt or raita and papadum of your choice ..
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Benefits of the Ingredients Used In Making This Pulao

Barnyard Millet
Millet may make a good substitute for rice for some diabetics. Millet’s high fiber content slows digestion and releases sugar into the bloodstream at a more even pace. This helps diabetics avoid dangerous spikes in blood sugar . Millet is featured among a list of healthy foods for its ability to decrease insulin resistance . Millet is high in protein (about 6 grams per cooked cup) and gluten free.

Onion
Onions are a low-calorie, healthful food to include in your diabetic diet, providing you with fiber, iron, potassium, vitamin C and other micronutrients. Some evidence suggests that certain chemicals in onions may help you maintain blood sugar control. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.

Tomato
Tomatoes, another superfood for diabetes, are packed with vitamin C and are good sources of vitamin A, potassium, and fiber. They’re also low-carb and low-cal — just 32 calories per cup. The nutrient lycopene, which gives red tomatoes their color, is a powerful antioxidant and may protect against heart disease and prostate cancer. Add a slice of juicy tomato to your next sandwich or cook up a big pot of tomato sauce, a great topping for veggies, chicken, and other good foods in your diabetic diet.

Purple Cabbage
Eating cabbage is an inexpensive way to add vitamins K and C and antioxidants to your diabetic diet. Cabbage is also a good source of manganese, fiber, and vitamin B6. This low-carb veggie is at its peak in the fall and early winter. Pick a head that is firm with shiny leaves. When you get it home, put it in the refrigerator. Cover it with plastic wrap once it’s cut to slow down the loss of vitamins. Experiment with recipes that use this low carbohydrate vegetable raw as well as cooked.

Green Beans
Green Beans are high in fibre and low in carbohydrates, which make them ideal for people with diabetes.

Carrot
Watching your diet is a big part of managing diabetes, but that doesn’t mean you have to give up healthy snacks like carrots. In fact, carrots can be beneficial to a diabetic’s health, so it’s a good idea to include them as part of your regular meal planning. Chopped carrots have just 12 grams of carbs per cup, so it takes a full cup of carrots to count as a single vegetable serving when using a diabetes carbohydrate exchange system.

Spinach
This low-carb veggie is a wise addition to a diabetic diet because it’s loaded with folate, beta carotene, iron, and vitamin K. To get the biggest nutritional punch, ditch the canned stuff and buy it fresh or frozen. Fold steamed spinach into an egg-white omelette at breakfast or toss fresh leaves in a healthy, low carbohydrate salad at lunch or dinner.

Green Peas
Yes, peas contain carbohydrate, but they can still be part of a diabetes eating plan. The fiber and protein content of peas is thought to help slow digestion, which, in turn, can help smooth out blood sugar levels after eating. Peas also rank low on the glycemic index scale, with a glycemic index of 22.

Green Chili/ Chili Peppers
Studies have shown that when meals are prepared with chili peppers, lower amounts of insulin are needed after that meal to regulate blood sugar levels. “Chili peppers taste great in spicy dishes such as chili and curry, but they can also be used as a rub for salmon or chicken to add some heat,”

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.
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16 comments

  1. I absolutely love the way you have made this pulao so colorful and flavorful with the addition of all the veggies. Using millet is a healthy variation to the traditional rice pulao.

  2. This dish looks so healthy and colorful! I have not cooked with millet, but have recently used bulgur wheat. I wonder if it is similar. I love meals that deliver protein, vitamins and minerals without all the sugar and carbohydrates. Thank you for sharing this at Fiesta Friday!

  3. I love how you’re a diabetic friendly blogger. (I have celiac disease, so while it’s not similar, I understand the need to change one’s diet and how helpful your blog posts are for those with diabetes.) And, you’re doing such a great job sharing information.

    This dish looks so flavorful. I love the different colors as well. Thank you so much for joining us at FF, and have a wonderful weekend!! 🙂

  4. this is simply superb! love the recipe, the look of the dish everything. Need to look for this chawal and try it out. Thanks for sharing Shailja. As always the informative line-up is great.

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