Kerala Puttu or Puttu or Pittu is an authentic South Indian breakfast recipe especially in Kerala, Tamil Nadu, Karnataka and even in Sri Lanka. As puttu is a steamed food with out any oil, it is a super tasty as well as super healthy breakfast option. It is commonly accompanied with Pazham, Payaru and Pappadam. It is so yummy and delicious. Broken Wheat Puttu is a good to go puttu version.
Those who are very much conscious about their health and diet, puttu – pazham, payaru & pappadam is one of the best breakfast/ dinner options. Traditionally, puttu is made with usual White Rice Flour or with Kerala Matta Rice Flour. I have tried puttu with broken wheat. It tastes good and a healthy – diabetic friendly breakfast option also.
Broken Wheat Puttu
Broken Wheat is a diabetic friendly ingredient and we could make a lot of tasty & interesting recipes on it. By adding some flavorful seasonings and coconut, the blind boring taste of dalia will be enhanced mouth watering. Here I have tried puttu recipe from wheat dalia and enjoyed it very much. So I am sharing it with you all!
Health Benefits of Broken Wheat
- Wheat Dalia is a diabetic friendly ingredient because of its complex carbohydrates that ensures a steady release of glucose in our blood.
- Because of its high fiber content, it helps in proper digestion and relieves constipation.
- It also helps in maintaining blood cholesterol levels.
- As it is loaded with lots of fiber, it helps in weight management.
- Wheat Dalia is a good source of proteins, vitamins and minerals.
About Broken Wheat Puttu
Puttu with Kadala Curry is the most famous breakfast item from Kerala Cuisine. Usually, we make Puttu from White Rice, Samba Rice, Ragi and now a days with most of the millets. This Dalia/ Broken Wheat Puttu is a good try and it makes me to regret that might have tried earlier.
Ingredients:
- Broken Wheat – 1 cup
- Grated Coconut – 1 cup
- Salt – to taste
- Water – 1 cup
Recipe Card
Broken Wheat Puttu
Ingredients
Instructions
Take broken wheat in a bowl. Add salt and mix. Now add hot water into it till it absorb water. Leave it aside for 10 minutes to cool.
Boil water for steaming. Take puttu kuzhal and fill it with alternate layers of soaked broken wheat and grated coconut. Cover it with lid and steam for 10 minutes.
Once it cooked, transfer puttu to a plate. Serve it with traditional kadala curry or with pazham, payaru and papadam. Or even with grated coconut and jaggery.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 260kcal
- % Daily Value *
- Total Fat 9g14%
- Saturated Fat 7.5g38%
- Sodium 9705mg405%
- Potassium 297mg9%
- Total Carbohydrate 41.7g14%
- Dietary Fiber 11.4g46%
- Sugars 1.8g
- Protein 7g15%
- Calcium 26 mg
- Iron 5 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Puttu, a traditional Kerala recipe, tried in a diabetic friendly ingredient. Enjoy a tasty & even more diabetic/ diet friendly Puttu.
How to make Broken Wheat Puttu?
Soak Broken wheat/ Samba rava/ Dalia in hot water for 15 minutes. Add required salt while soaking. If you want more fine puttu, you may grind broken wheat to a nice rava consistency before soaking. Grate coconut in the mean time.
Fill alternate layers of soaked broken wheat/ Dalia and grated coconut in puttu maker.
Now steam this puttu in Kuzhai puttu maker for 10 minutes if you want to make kuzhai puttu. Or else you may steam it in idli pot also.
Transfer steamed puttu to a plate. You could serve this Broken Wheat/ Samba Rava/ Dalia puttu with Kerala style Kadalai Curry or with Payaru. Alternatively you may mix ½ cup jaggery (to taste) and 2 tablespoons of cooked Channa Dal with this cooked Broken Wheat/ Samba Rava/ Dalia puttu and serve it as sweet puttu.
Tips
- Soaking of broken wheat for 15 minutes in hot water is must otherwise the puttu will be chewy.
- Use only required amount of water (1 cup water for 1 cup Broken Wheat) for soaking. Or else drain excess water if any before steaming. Generally 1½ to 1¾ is enough
to soak 1 cup of Broken Wheat/ Samba Rava/ Dalia.
Now it’s time to enjoy your healthy and delicious Broken Wheat/ Samba Rava/ Dalia Puttu. Try the recipe and leave your valuable comments. Mail me if you need more clarification.
More Breakfast Recipes:
For instant tiffin recipes check out our recent post 12 Healthy Instant Breakfast Recipes.
