4 Healthy Dalia Recipes For Weight Loss

Dalia, also known as broken wheat or cracked wheat, has been a staple food in many cultures for centuries. It holds a significant place in the history of Indian cuisine and is widely consumed for its health benefits. Dalia is made by milling whole wheat grains into small, coarse pieces, which helps retain the bran and germ, making it a nutritious choice. It has gained popularity in recent years as a weight loss aid due to its high fibre content, low calorie count, and various other nutritional benefits.

Also Read: War Of The Superfoods – Dalia Vs Quinoa

Now, let's explore 4 delicious dalia recipes that can aid in your weight loss journey:

Vegetable Dalia Khichdi

Ingredients:

• 1 cup dalia (broken wheat)
• ½ cup moong dal (split green gram)
• 1 onion, finely chopped
• 1 carrot, diced
• ½ cup green peas
• 1 tomato, chopped
• 2 cups water
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric powder
• Salt to taste
• Fresh coriander leaves for garnish
• Lemon wedges for serving

Method:

• Heat a pressure cooker and dry roast the dalia and moong dal for a couple of minutes until aromatic.
• In the same cooker, heat some oil and add cumin seeds. Let them splutter.
• Add the chopped onions and sauté until translucent.
• Add the vegetables and cook for a few minutes.
• Add turmeric powder, salt, chopped tomato, roasted dalia, and moong dal.
• Pour in the water and give it a good stir.
• Close the pressure cooker and cook for 3-4 whistles or until dalia and dal are cooked.
• Garnish with fresh coriander leaves and serve hot with a squeeze of lemon juice.
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Dalia Upma

Ingredients:

• 1 cup dalia (broken wheat)
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 green chilli, finely chopped
• ½ teaspoon mustard seeds
• ½ teaspoon cumin seeds
• Curry leaves
• 2 cups water
• Salt to taste
• 1 tablespoon oil
• Fresh coriander leaves for garnish
• Lemon wedges for serving

Method:

• Heat oil in a pan and add mustard seeds. Let them splutter.
• Add cumin seeds and curry leaves and sauté for a few seconds.
• Add chopped onions and green chillies. Sauté until the onions turn translucent.
• Add the chopped tomatoes and cook until they become soft.
• Rinse the dalia under running water and drain.
• Add the dalia to the pan and mix well with the onion and tomato mixture.
• Add water and salt. Stir everything together.
• Cover the pan and cook on low heat for about 10-12 minutes or until the dalia is cooked and the water is absorbed.
• Garnish with fresh coriander leaves and serve hot with lemon wedges.

Sweet Dalia Porridge

Ingredients:

• 1 cup dalia (broken wheat)
• 3 cups milk (or water for a lighter version)
• 2 tablespoons jaggery or honey
• 1/4 teaspoon cardamom powder
• Chopped nuts (almonds, cashews, and pistachios) for garnish

Method:

• Dry roast the dalia in a pan until it turns slightly golden and aromatic.
• In a separate pan, bring the milk (or water) to a boil.
• Add the roasted dalia to the boiling milk and let it simmer on low heat for about 20-25 minutes or until the dalia becomes soft and the mixture thickens.
• Stir occasionally to prevent sticking.
• Add jaggery or honey and cardamom powder. Mix well.
• Cook for another 2-3 minutes.
• Remove from heat and garnish with chopped nuts.
• Serve warm or chilled.

Dalia Salad

Ingredients:

• 1 cup dalia (broken wheat), cooked and cooled
• 1 cucumber, diced
• 1 carrot, grated
• 1 tomato, diced
• ½ cup boiled chickpeas
• ¼ cup finely chopped onion
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh coriander leaves for garnish

Method:

• In a large mixing bowl, combine the cooked dalia, cucumber, carrot, tomato, boiled chickpeas, and chopped onion.
• In a separate small bowl, whisk together lemon juice, olive oil, salt, and pepper to make the dressing.
• Pour the dressing over the salad and toss gently to combine.
• Garnish with fresh coriander leaves.
• Let it sit for a few minutes to allow the flavours to blend.
• Serve the dalia salad chilled as a healthy and refreshing meal.