Here’s the same pinch to you if you’re skipping your morning breakfast or looking for something that is both delicious and healthy. Today, we will try making one of the healthiest dishes you often find in every Indian household. Yes, it’s Daliya (Broken Wheat or Cracked Wheat, no matter what you call it! We love it as Daliya).
Daliya is basically an Indian version of porridge that is quick to cook, even under 10 minutes. The best part is that you can even make it sweet, salty, or spicy, all according to your taste and mood. It is easy to digest and has fiber and all the required nutrients to keep you energized all day long.
While the recipe for Daliys is super easy, but you might still need our help to make it super tasty. So, here’s a complete step-by-step instruction recipe for making Daliya. So, let’s get started!
What is Daliya?
Daliya, also known as broken wheat, is a popular food staple in India. It is made by coarsely grinding whole wheat grains, keeping all the nutrients intact. Daliya is rich in fiber, protein, and essential minerals like iron and magnesium.
People often eat Daliya for breakfast. It is easy to cook and can be made in many ways. You can cook it with milk and sugar for a sweet dish. Or, you can cook it with vegetables and spices for a savory meal.
One of the best things about Daliya is that it helps with digestion and keeps you full for a long time, making it a good choice for people who want to lose weight.
- Preparation Time: 5 Minutes
- Cooking Time: 10 Minutes
- Total Time: 15 minutes
- Servings: 2-3
Daliya Nutrition Facts
| Nutrition Facts (Per 100 gm Serving) | |
| Nutrients | Daily Value (%) |
| Calories | 35 |
| Total fat | 32 gm |
| Sodium | 146 mg |
| Potassium | 117 mg |
| Total carbohydrates | 25 gm (3%) |
| Dietary fibre | 9 gm (13%) |
| Sugar | 16 gm |
| Protein | 19 gm |
| Calcium | 376 mg |
| Iron | 1 mg |
| Magnesium | 6 mg |
| Phosphorus | 11 mg |
| Zinc | 1 mg |
| Vitamin K | 4µg |
| Vitamin B (Folate) | 8µg |
Ingredients for Daliya
For Spicy Daliya Recipe –
- 1 cup Dalia
- 1 or 2 green chilies, finely chopped
- 1 medium-sized onion, finely chopped
- 1-inch ginger, finely chopped
- 1 medium-sized tomato, finely chopped
- ½ cup green peas, fresh or frozen
- ½ cup chopped carrots
- ½ cup chopped potatoes
- 4 cups water
- 1 teaspoon cumin
- Salt as required
- 1 tablespoon oil or ghee (clarified butter)
For Sweet Daliya –
- 1.5 cups milk or add as required
- ½ teaspoon cardamom powder
- ⅓ cup sugar or add as per taste
- 1 tablespoon chopped cashews
- 1 tablespoon chopped almond
How to Make Daliya?
Today, we will make Daliya in two ways: Spicy and Sweet. The ingredients for both are listed above. So, here’s a step-by-step instructions:
Method 1: Making Masala Daliya
- Heat oil or ghee in a pressure cooker over medium-low heat.
- Once the oil is hot, add 1 teaspoon of cumin seeds and let them splutter.
- Add a chopped onion and sauté until it turns translucent, keeping the heat between medium-low and medium.
- Now, add 1 inch of finely chopped ginger and 1 to 2 finely chopped green chillies. Sauté on low heat for a few seconds until the ginger’s aroma fades.
- Add a finely chopped tomato and sauté for about a minute.
- Mix in ½ cup of chopped potatoes, ½ cup of chopped carrots, and ½ cup of green peas (either fresh or frozen). Sauté for 2 minutes on low to medium-low heat, stirring occasionally.
- Rinse the dalia and add it to the vegetable mixture. Stir for 3 to 4 minutes on low heat.
- Pour in 4 cups of water and add salt to taste. Stir well and pressure cook on medium heat for 10-12 whistles or until the dalia is thoroughly cooked.
- If the Dalia isn’t fully cooked, add a bit more water and pressure cook for a few more whistles, or cook without the lid until it reaches a porridge-like consistency.
- Garnish the vegetable dalia with coriander leaves and serve it hot or warm.
Method 2: Making Sweet Daliya
- Set your Instant Pot to Sauté mode and let it heat up.
- Add butter, ghee, or oil to the pot. Once melted, add the dalia.
- Sauté the dalia for 4-5 minutes until it turns a golden-brown color.
- Cancel the Sauté mode on the Instant Pot.
- Pour in the water and cook the dalia on High Pressure for 10 minutes. Allow the pressure to release naturally.
- Stir in the sugar and mix well.
- For a richer and more aromatic taste, add some milk and cook for 4-5 minutes.
- Add cardamom and crushed almonds for flavor.
दलिया कैसे बनाएं? (Daliya Kaise Banta Hai)
आज हम दलिया दो तरह से बनाएंगे मसालेदार और मीठा. दोनों के लिए सामग्रियां ऊपर सूचीबद्ध हैं। यहां चरण-दर-चरण निर्देश दिए गए हैं:
विधि 1: मसाला दलिया बनाना
- एक प्रेशर कुकर में मध्यम-धीमी आंच पर तेल या घी गर्म करें।
- तेल गर्म होने पर 1 चम्मच जीरा डालें और तड़कने दें.
- एक कटा हुआ प्याज डालें और पारदर्शी होने तक भूनें, आंच को मध्यम-धीमी और मध्यम के बीच रखें।
- अब इसमें 1 इंच बारीक कटा हुआ अदरक और 1 से 2 बारीक कटी हरी मिर्च डालें. कुछ सेकंड के लिए धीमी आंच पर भूनें जब तक कि अदरक की सुगंध कम न हो जाए।
- इसमें बारीक कटा हुआ टमाटर डालें और लगभग एक मिनट तक भूनें।
- ½ कप कटे हुए आलू, ½ कप कटी हुई गाजर और ½ कप हरी मटर (ताजा या जमी हुई) मिलाएं। धीमी से मध्यम आंच पर बीच-बीच में हिलाते हुए 2 मिनट तक भून लें।
- दलिया को धोकर सब्जी के मिश्रण में मिला दीजिये. धीमी आंच पर 3 से 4 मिनट तक हिलाएं.
- 4 कप पानी डालें और स्वादानुसार नमक डालें। अच्छी तरह से हिलाएं और मध्यम आंच पर 10-12 सीटी आने तक या दलिया के अच्छी तरह पकने तक प्रेशर कुक करें।
- यदि दलिया पूरी तरह से नहीं पका है, तो थोड़ा और पानी डालें और कुछ और सीटी आने तक प्रेशर कुक करें, या ढक्कन के बिना तब तक पकाएं जब तक कि यह दलिया जैसी स्थिरता तक न पहुंच जाए।
- सब्जी दलिया को धनिये की पत्तियों से सजाइये और गरमा गरम परोसिये.
विधि 2: मीठा दलिया बनाना
- अपने इंस्टेंट पॉट को सॉटे मोड पर सेट करें और इसे गर्म होने दें।
- बर्तन में मक्खन, घी या तेल डालें। पिघल जाने पर दलिया डालें।
- दलिया को 4-5 मिनिट तक भूनिये जब तक कि वह सुनहरे भूरे रंग का न हो जाये.
- इंस्टेंट पॉट पर सॉटे मोड को रद्द करें।
- पानी डालें और दलिया को हाई प्रेशर पर 10 मिनट तक पकाएं. दबाव को स्वाभाविक रूप से निकलने दें।
- इसमें चीनी डालकर अच्छी तरह मिला लीजिए.
- बेहतर और अधिक सुगंधित स्वाद के लिए, थोड़ा दूध डालें और 4-5 मिनट तक पकाएं।
- स्वाद के लिए इलायची और कुचले हुए बादाम डालें।
Serving Suggestions for Daliya
The serving of Daliya differs depending on how you make it. If you have made a spicy Daliya khichdi, garnish it with coriander leaves and serve it hot with masala tea in the morning. And if you have made a sweet Daliya, it would be better to garnish it with dry fruits and serve it warm.
Tips and Variations for Daliya
- Wash Daliya thoroughly before cooking.
- Dry roast Daliya in a pan for a nutty flavor.
- Use 1 cup of Daliya to 2.5 cups of water for a perfect texture.
FAQs
How is Dalia Made?
Dalia is made by coarsely milling whole wheat grains into small pieces. It can be cooked with water or milk and flavored with spices, vegetables, or sweeteners. The process involves soaking, rinsing, and cooking the cracked wheat until it reaches a porridge-like consistency.
How to Make Dalia for Pregnancy?
Dalia for pregnancy can be prepared by boiling cracked wheat with milk or water and adding nutritious ingredients like vegetables, nuts, and seeds. Proper hygiene involves thoroughly washing the grains and cooking them well to retain their nutritional benefits.
Is it OK to Eat Dalia Every Day?
Yes, eating dalia every day is generally safe and beneficial due to its high fiber, protein, and nutrient content. However, it should be part of a balanced diet that includes a variety of foods to ensure all nutritional needs are met.
What are the Side Effects of Dalia?
While Dalia is nutritious, excessive consumption can lead to digestive issues like bloating or gas due to its high fiber content. Some individuals may also experience allergic reactions to wheat products, resulting in rashes, digestive discomfort, or respiratory issues.
How Many Calories Are in 1 Bowl of Dalia?
The calorie content of dalia varies based on preparation. A typical bowl of cooked dalia contains around 150-220 calories, depending on whether it’s made with water, milk, or additional ingredients like vegetables or nuts.
Is Dalia Good for Weight Loss?
Yes, Daliya is excellent for weight loss due to its high fiber content, which promotes satiety and reduces overeating. Its low-calorie count and low glycemic index help maintain stable blood sugar levels, making it a great addition to a weight loss diet.