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A fragrant and hearty Punjabi rice dish made with spicy sun-dried lentil dumplings called wadiyan. This one-pot meal is packed with flavor and makes for a satisfying lunch or dinner.
For 4 servings
Prepare Rice and Wadiyan
Fry the Wadiyan
Temper Spices and Sauté Aromatics
A fragrant and hearty Punjabi rice dish made with spicy sun-dried lentil dumplings called wadiyan. This one-pot meal is packed with flavor and makes for a satisfying lunch or dinner.
This punjabi recipe takes 40 minutes to prepare and yields 4 servings. At 474.53 calories per serving with 12.09g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Cook the Pulao
Rest, Garnish, and Serve
Add 1 cup of mixed vegetables like green peas, diced carrots, or potatoes along with the tomatoes for a more wholesome meal.
Simply replace the ghee with a neutral-flavored vegetable oil or coconut oil to make the dish fully plant-based.
Add 2-3 slit green chilies along with the onions to infuse more heat into the dish.
Fry a handful of cashews in the ghee before tempering the spices and add them back at the end as a garnish for a crunchy texture.
The star ingredient, wadiyan, is made from lentils, providing a substantial amount of plant-based protein which is essential for muscle repair, growth, and overall body function.
Basmati rice is a good source of complex carbohydrates, which are digested slowly, providing a steady release of energy to keep you active and full for longer.
The whole spices used in the pulao, such as cumin, cloves, and cardamom, are known in traditional medicine to stimulate digestive enzymes and improve gut health.
Spices like turmeric (containing curcumin) and ginger have powerful anti-inflammatory and antioxidant properties that help combat oxidative stress in the body.
Amritsari Wadiyan are sun-dried dumplings made from a paste of ground lentils (usually urad dal) and a blend of aromatic spices. They are a specialty of Punjabi cuisine and add a unique, spicy, and umami flavor to dishes.
Wadiyan Pulao can be a balanced meal. The wadiyan provide plant-based protein and fiber, while the rice offers carbohydrates for energy. The spices also have various health benefits. To make it healthier, use a moderate amount of ghee or oil and consider adding more vegetables.
One serving of this Wadiyan Pulao contains approximately 410-430 calories, depending on the amount of ghee used and the specific brand of wadiyan.
Yes, you can. Follow the instructions using a heavy-bottomed pot with a tight-fitting lid. After adding water, bring it to a boil, then reduce the heat to the lowest setting, cover, and let it simmer for 15-18 minutes or until the rice is cooked and all the water is absorbed.
Mushy pulao is usually caused by too much water or overcooking. Ensure you use the correct rice-to-water ratio (1:2 is a good starting point) and don't skip the 30-minute soaking time for the rice, as this helps it cook evenly.
Amritsari Wadiyan are commonly available at Indian grocery stores, especially those specializing in North Indian products. You can also find them online from various retailers.
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