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9 February, 2013

Delicious Dalia

Comments : 2 Posted in : Health Garden on by : Isha K Tags: , ,

Usually when some of us hear the word ‘Dalia’, then with a weird face you say that  “Is this the only thing left on the earth to eat?”  So hold on..this delicious dalia recipe will change your perception about its flavor. Dalia or Broken Wheat is a healthy to eat breakfast and could be prepared in salted and sweet form as well. So lets check out the easy and quick recipe for both..!!


Vegetable Dalia   


Healthy Seeds

Dalia/ Broken Wheat : 1 bowl

Olive Oil- 4-5 tb spoons (If you don’t have olive oil, you can use vegetable oil also in less quantity)

Green Peas: 1/2 bowl

Green Capsicum (chopped): 1/2 bowl (you can also use yellow and red bell pepper)

Carrot (chopped): 1/2 bowl

Onion: 1 (you can finely dice the onion, or cut it straight, or cut in rings, do it the way you want them to be used)

Garlic: 5-6 cloves ( To bring more flavor to your dish, always crush the garlic with the knife first and then chop it)

Cumin Seeds

Mustard Seeds

Curry Leaves (optional)

Green Chillies finely chopped: as per the taste

Dry red chillies: 1 no. (Break it in two portions)

Turmeric powder : 1/2 tspn

Red chilli powder: as per the taste

Salt: as per the taste

Garam Masala (optional)

Cilantro/ Green Coriander leaves : For Garnishing

You can also use beans, baby spinach, cauliflower, cabbage, peanuts, soya nuggets  to make it more healthier.


The Healthy Seedling

1. Take a cooker and roast dalia in it. Keep the flame slow as we won’t be using  ghee or oil to roast it and  keep steering it to avoid the brownish color. Then add around 1 1/2 or 2 cups of water and give 2-3 whistles.

2. Heat  a pan and add olive oil. Add mustard seeds, let them crackle, then add cumin, dry red chillies, curry leaves(optional).

3. Add garlic and then add onion, saute it a little and don’t turn them brown, add peas and carrot, saute for 2-3 mins. Then add capsicum and saute it. Sprinkle some water and cover it with a lid to soften the vegetables.

4. Add Turmeric powder, red chilli powder, and salt.  Saute it for a while. Now add cooked dalia  and mix it well.

5. Garnish it with green coriander and a pinch of Garam Masala.



Dalia Kheer


Healthy Seeds

 Dalia/Broken Wheat: 1 cup

Milk: 1 Cup or more (Depends how much you prefer like more thicker or more liquified).

Sugar : as per taste

Dry Fruits: Almonds, Cashew Nuts, Raisins (chopped)

Green Cardamom powder


The Healthy Seedling

1.  Roast dalia and boil it.

2. Add milk and simmer it for a while. Then add sugar and mix it well. Let it boil for sometime.

3. Add dry fruits and green cardamom powder. You can also add some real fruits like apple, pomegranates ,strawberries, grapes.



  • You can always do experiments with dalia like making idli, khichdi with moong ki dhuli daal (lentils), cutlets or simply boil it and eat it with any cereals, lentils, cooked vegetables, curd and many more because the list is never ending when it comes to experiments with cooking.
  • You can try these recipes with oats also.

So explore and share your experience with TTR .. 🙂

Garden of Facts:

 Dalia is a nutritious form of eating wheat as it is not refined and does not loose out on any of the nutrients that are present in whole wheat. It is a good source of the daily requirement of fiber and manganese in your food. The fiber content in it is helpful to the digestive system and helps to clean it out.Broken wheat like all wheat products has amino acids which provide protein, but are not a complete protein, so combining this with other sources of proteins like legumes and meats will give you all the proteins that your body requires. It is especially good for those who are suffering from diabetes and heart diseases as it is a complex carbohydrate and if you consume it more in a  liquified form it will help you to loose weight as well.

Now a days, Organic Dalia is also available in the market which is free from synthetic fertilizers, pesticides, plant growth regulators, and food additives but be careful and buy from a trusted buyer.

Try to use Olive oil. It’s long been reported that there are a number of health benefits of oil. As a foodstuff it has a high concentration of monounsaturated fatty acids, which studies show promote “good” cholesterol (HDL) while lowering “bad” cholesterol (LDL). Olive oil is also known to be gentle on the digestive system, and even may help prevent gallstons and soothe ulcers. Good quality of olive oil contains valuable vitamins and nutrients, and it is loaded with antioxidants, which many believe help protect the body from cancer.

These days there are an increasing array of organic and boutique olive oils offered for sale, some of them are quite pricey. In general, the less processed an oil the more nutrients it contains, although the more expensive it tends to be. “Extra virgin” olive oil comes from the first pressing of olives, and retains the most flavor and aroma.



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2 thoughts on : Delicious Dalia

  • Neelam
    March 18, 2013 at 3:20 pm

    Very few post on experiment with dalia over the internet . Keep posting.

    • March 19, 2013 at 5:31 pm

      Sure..!! Keep following TTR