Buckwheat Pulao Recipe: Kaise Banaiye Kuttu Ke Pulav?

Rebekah Pais

Rebekah Pais
Nov 2019

2 min read
Buckwheat Pulao Recipe

Cooking Time

20 minutes

Total Time

25 Minutes

  • 1 cup of chopped available seasonal vegetables
  • 2 cups of water
  • 1.5 tsp Green chili/hari mirch chopped
  • Salt and other spices as prescribed by your dietitian
  • 1/2 cup Buckwheat grouts
  • 2 tbsp Fresh Coriander / Cilantro / Hara Dhaniya
  • Pinch Asafoetida / Hing powder
  • 1.5 tsp Ginger / Adrak chopped
  • 1 tsp Cumin Seeds / Sabut Jeera
  • 1.5 tsp lemon juice
  • 1 tsp olive oil ( or oil guided by your dietitian)
  • Buckwheat is essentially a seed despite having the word “wheat” in its name. It can be used similarly to rice and looks like little, nugget-like granules when it is processed into groats. Buckwheat can be used as flour, noodles, or even flakes, giving it a flexible alternative to wheat flour.
    This healthy version of the Buckwheat Pulao Recipe is a great way to incorporate whole grain into your everyday life, without sacrificing traditional tastes.

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    How To Make Buckwheat Pulao Recipe

    1. Wash buckwheat and drain the water. 
    2. Heat oil in the pressure cooker and then add cumin seeds. 
    3. When seeds start to crackle then add chopped green chilies, ginger, and vegetables.
    4. Give it a good stir. 
    5. Then, add the soaked kuttu daliya and stir for a few seconds.
    6. Add 1.5 cup water as well as salt and mix.
    7. Pressure cook on medium heat for a whistle and then lower the heat and simmer for 10 -15 minutes.
    8. Switch off the heat and then allow the cooker to cool down completely.
    9. Now open the cooker and gently fluff the pulao.
    10. Add lemon juice as well as chopped coriander.
    11. Enjoy it with some curd and mint chutney.

    Top 5 Health Benefits Of Buckwheat Pulao Recipe 

    Because it has a significant amount of minerals and antioxidants, buckwheat has gained popularity as a healthy diet. Improved blood sugar management could be one of its advantages. It also helps in the contribution of weight loss management too. Yet, there’s still more!

    1. Promotes Heart Health

    Magnesium and fiber are just two of the heart-healthy elements found in buckwheat. Moreover, it is a good source of the plant substances quercetin and rutin, which are antioxidants with protective characteristics. Moreover, buckwheat appears to improve cholesterol balance.

    2. Contains Several Antioxidants

    Compared to many typical cereal grains like oats or wheat, buckwheat has an antioxidant profile that is much more enviable. It is a dietary source of d-chiro inositol that also contains plant chemicals like rutin and is one of the greatest sources.

    3. Helps With Blood Sugar

    Buckwheat has a low to medium glycaemic index as well as it provides fiber. This indicates that it has a moderate impact on blood sugar levels and might even lower them. According to studies, the soluble carbohydrate in buckwheat, which increases cells’ sensitivity to the insulin hormone and may slow down sugar digestion, is responsible for this impact.

    4. It Is Gluten-Free

    Having to follow a gluten free diet plan means getting a lot of research done prior. But, here we are making it all super easy for you. Buckwheat is suitable for those with celiac disease because it is naturally gluten-free. If staying away from gluten is crucial for you, make sure to read labels before buying buckwheat goods.

    5. Rich In Fiber

    Insoluble fiber and a form of resistant starch, both of which are particularly advantageous for gut health, are abundant in buckwheat. This is due to the fact that the helpful bacteria in the gut use these fibers as a fuel source, which promotes their growth while also allowing them to produce byproducts that are healthy for gut health.

    Nutritional Fact

    Depending on the portion size or the varieties of Buckwheat cuisine you consume, the nutritional profile may change. Let’s check it out.

    Nutrients Value
    Protein 5.68G
    Carbohydrates 33.5G

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    Bottom Line

    One of the healthiest gluten-free whole-grain foods is buckwheat, which may be eaten raw or cooked. Buckwheat groats can be soaked in water to make them simpler to digest. They can be used as a protein base or as a topping on salads.

    Frequently Asked Questions

    Q. What Is Buckwheat Pulao Recipe?

    Ans. Buckwheat flour often referred to as kuttu ka pulao in India, is a fiber-rich dish that can be served as dinner or lunch. It has a long-standing cultural connection to several holidays like Shivratri, Navaratri, and Janmashtami.

    Q. What Are The Ideal Buckwheat Preparation Methods?

    Ans. As a healthy alternative to colorful breakfast cereals, buckwheat is a very adaptable food that may also be served as a savory dish for lunch or dinner. It tastes fantastic when paired with asparagus or a side of lettuce and radish salad, as well as pork meatballs, chicken drumsticks, or tenderloins.

    Q. How Do You Soak Buckwheat?

    Ans. Add buckwheat to a bowl with 3–4 times as much water as buckwheat to pre-soak and soak it overnight. Once it’s soaked well, rinse under running water because they will become quite sticky. If you soak them first, you’ll only need to cook them in half to one cup of water.

    Q. Is Buckwheat Pulao Recipe Helpful For Weight Loss?

    Ans: Yes, this pulao recipe will help you lose weight as it is healthy and less in calories also.

    Q. Is Buckwheat Pulao Recipe Easy To Cook?

    Ans: Yes, it is super easy to cook and also, does not take much time.

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    Fun Fact

    Today, let us talk about Bajra (Pearl Millet). This millet is highly underutilized but it has so many nutritional benefits that we could not stop ourselves from including it as one of the superfoods that lead to weight loss!

    Contact Us Today

    We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


    This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy as well as Enjoy a long happy life

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