8 Benefits Of Consuming Dalia On Your Health

Dalia, also known as broken wheat or cracked wheat, is a versatile and nutritious grain commonly used in various culinary traditions. It is made by processing whole wheat grains to remove the husk and then breaking the kernels into smaller pieces. This process results in a grain that is partially pre-cooked, making it quick and easy to prepare.

Dalia is a staple in many cultures, particularly in South Asian cuisine, where it is used in dishes ranging from dalia upma, sweet dalia porridge and upma to sweet puddings. Its mild flavor and texture make it adaptable to both sweet and savory recipes.

Rich in dietary fiber, essential nutrients, and complex carbohydrates, dalia is valued for its health benefits, including aiding digestion, supporting weight management, and promoting heart health. Its versatility and nutritional profile make it a popular choice for those seeking a wholesome and satisfying meal option.

# High in Fiber: Dalia is rich in dietary fiber, which aids digestion, helps prevent constipation, and can contribute to overall gut health.

# Supports Weight Management: The fiber content in dalia helps you feel full for longer, which can help control appetite and support weight management.

# Good for Heart Health: Its high fiber and low-fat content can help reduce cholesterol levels, lowering the risk of heart disease.

# Provides Essential Nutrients: Dalia contains important vitamins and minerals, including B vitamins, iron, magnesium, and zinc, which are vital for overall health.

# Regulates Blood Sugar Levels: The complex carbohydrates in dalia are digested slowly, which helps in maintaining stable blood sugar levels, making it a good choice for people with diabetes.

# Supports Bone Health: It contains minerals like calcium and phosphorus, which are important for maintaining strong bones and teeth.

# Boosts Energy: The slow-release carbohydrates provide sustained energy throughout the day, making it an excellent option for breakfast or snacks.

# Helps in Detoxification: Its fiber content aids in detoxifying the body by facilitating the removal of toxins through the digestive system.

5 Healthy Breakfast Dishes you can make with Dalia

# Dalia Upma

Ingredients:

1 cup dalia (broken wheat)
1 tablespoon oil
1 teaspoon mustard seeds
1 teaspoon urad dal
1 teaspoon chana dal
1 onion, finely chopped
1 green chili, chopped
1 carrot, finely chopped
1/4 cup peas
Salt to taste
2 cups water
Fresh coriander leaves, chopped

How to make Dalia Upma

To make Dalia Upma, start by dry roasting one cup of dalia (broken wheat) in a pan until it turns golden brown, then set it aside. In the same pan, heat a tablespoon of oil and add a teaspoon each of mustard seeds, urad dal, and chana dal, frying them until they turn golden. Add one finely chopped onion and one chopped green chili, and sauté until the onions are translucent. Next, add one finely chopped carrot and a quarter cup of peas, cooking them for a few minutes. Mix in the roasted dalia, then pour in two cups of water and add salt to taste. Bring the mixture to a boil, cover, and cook on low heat until the dalia is soft and the water is absorbed. Garnish with fresh coriander leaves and serve hot.

# Sweet Dalia Porridge

Ingredients:

1 cup dalia (broken wheat)
3 cups milk
1/2 cup water
2 tablespoons jaggery or honey
1/4 teaspoon cardamom powder
1 tablespoon chopped nuts (almonds, cashews)
1 tablespoon raisins

How to make Sweet Dalia Porridge

To prepare Sweet Dalia Porridge, dry roast one cup of dalia in a pan until it becomes golden brown. In a separate pot, bring three cups of milk and half a cup of water to a boil. Add the roasted dalia to the boiling milk and cook on low heat until the dalia is soft. Stir in two tablespoons of jaggery or honey, a quarter teaspoon of cardamom powder, one tablespoon of chopped nuts (such as almonds or cashews), and one tablespoon of raisins. Cook the mixture for a few more minutes until the porridge thickens. Serve warm.

# Vegetable Dalia Khichdi

Ingredients:

1 cup dalia (broken wheat)
1/2 cup moong dal (split yellow gram)
1 onion, chopped
1 tomato, chopped
1 carrot, chopped
1/2 cup peas
1 teaspoon cumin seeds
1/2 teaspoon turmeric powder
1 teaspoon ginger-garlic paste
Salt to taste
4 cups water
Fresh coriander leaves, chopped

How to make Vegetable Dalia Khichdi

For Vegetable Dalia Khichdi, begin by dry roasting one cup of dalia and half a cup of moong dal separately until they turn golden brown. In a pressure cooker, heat some oil and add a teaspoon of cumin seeds. Once the seeds crackle, add one chopped onion and sauté until golden brown. Add one teaspoon of ginger-garlic paste and cook for a minute before adding one chopped tomato, one chopped carrot, and half a cup of peas. Cook the vegetables for a few minutes, then add the roasted dalia and moong dal along with half a teaspoon of turmeric powder and salt to taste. Pour in four cups of water, mix well, and pressure cook for three to four whistles. Once the pressure releases, open the cooker, garnish with fresh coriander leaves, and serve hot.

# Dalia Pancakes

Ingredients:

1 cup dalia (broken wheat)
1/2 cup yogurt
1/2 cup water
1 onion, finely chopped
1 tomato, finely chopped
1 green chili, finely chopped
1/4 teaspoon turmeric powder
Salt to taste
Fresh coriander leaves, chopped
Oil for cooking

How to make Dalia Pancakes

To make Dalia Pancakes, soak one cup of dalia in water for two hours, then drain it. Grind the soaked dalia with half a cup of yogurt and half a cup of water to make a smooth batter. Add one finely chopped onion, one finely chopped tomato, one finely chopped green chili, a quarter teaspoon of turmeric powder, salt to taste, and some chopped fresh coriander leaves to the batter, and mix well. Heat a non-stick pan and grease it with a little oil. Pour a ladleful of batter onto the pan and spread it in a circular motion to form a pancake. Cook on medium heat until golden brown, then flip and cook the other side. Serve hot with chutney or yogurt.

# Dalia Idli

Ingredients:

1 cup dalia (broken wheat)
1/2 cup semolina (sooji)
1/2 cup yogurt
1/2 cup water
1 teaspoon mustard seeds
1 teaspoon urad dal
1/2 teaspoon baking soda
Salt to taste
Fresh coriander leaves, chopped
Oil for greasing

How to make Dalia Idli

To prepare Dalia Idli, dry roast one cup of dalia and half a cup of semolina separately until they turn golden brown, then allow them to cool. In a mixing bowl, combine the roasted dalia and semolina with half a cup of yogurt and half a cup of water to form a thick batter. Heat a little oil in a pan and add a teaspoon of mustard seeds and a teaspoon of urad dal. Once they crackle, add this tempering to the batter. Add salt to taste and half a teaspoon of baking soda, and mix well. Grease idli molds with oil and pour the batter into them. Steam the idlis for 10 to 12 minutes or until a toothpick inserted comes out clean. Allow them to cool slightly before removing from the molds. Serve hot with chutney or sambar.