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Dalia, also known as cracked or broken wheat, is made by milling whole raw wheat grains coarsely. Carrying umpteen health benefits, it finds a place in most Indian households. Serving as a perfect breakfast option, dalia is not just incredibly healthy but also quite filling. “Broken wheat or Bulgar, a household staple is versatile and many interesting recipes are made with it,” said Chef Sanjeev Kapoor in an Instagram post, adding that its rich vitamin and protein content helps aid in muscle-building.
The celebrity chef also added that it is a great fibre source which makes it a great laxative and makes one feel fuller for longer, thereby aiding in weight loss. “It has a low glycemic index and complex carbohydrates, thus, may be suitable for diabetics,” he added.
Agreeing, Dr Shikha Agarwal Sharma, Celebrity Dietician and Nutritionist said, “Dalia, just like quinoa, also contains nutrients like magnesium, iron, protein, carbohydrates, sodium, potassium, calcium, vitamins, and a small amount of fat. It helps to maintain the right cholesterol level and regulate heartbeat that reduces the risk of stroke.”
Suggesting the best time to have dalia, she told indianexpress.com, “The best time to eat dalia or broken wheat is morning because as per the Indian dosha, it is the best time to digest the food and it is a wholesome food that gives energy throughout the day also helps to overcome obesity.”
Further, she gave a simple recipe to prepare Dalia easily!
*Chop all the veggies. Measure and keep all the ingredients ready for making Dalia.
*In a three-litre pressure cooker, heat one tablespoon of oil or ghee. Keep flame to medium-low and add one teaspoon of cumin seeds to the hot oil and let them crackle.
*Then add one medium-sized onion which has been chopped finely.
*Saute till the onions become translucent.
*Then add one inch of finely chopped ginger and one to two finely chopped green chillies.
*Saute for some seconds or till the raw aroma of ginger goes away on a low flame.
*Add one medium-sized finely chopped tomato and saute for one minute.
*Now add half a cup of chopped potatoes, half a cup of chopped carrots, and a half cup of green peas (fresh or frozen).
*Saute for two minutes on low to medium-low flame. Keep stirring at intervals.
*Meanwhile, rinse one cup of Dalia in water using a fine strainer.
*Drain the water and keep the Dalia aside. You can rinse the Dalia before preparing but it hardly takes time to rinse and strain the water
*Add the rinsed Dalia to the veggies. Saute for three to four minutes on a low flame.
*Add four cups of water and salt as required.
*Stir well and serve!
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