Dalia or broken wheat is a healthy, nutritious ingredient often used in Indian homes. It is high in fibre and protein content and is an excellent substitute for rice or chapati for those contemplating reducing their waistline. It's also recommended for people suffering from constipation or diabetes. So, if you are pondering on how to bring about some variety in your dalia meals, here are some recipes to try out:

  • Dalia Upma: To make tasty dalia upma, pre-roast the dalia on a heated dry pan till it turns golden brown and you get the subtle aroma. Keep it aside and in a pressure cooker, heat some oil. Put cumin seeds, mustard seeds, cashews or peanuts, fry them before adding chopped onions. Prepare some chopped vegetables and add them once the onions turn golden in colour. Enhance the taste with salt and a bit of cumin and coriander powder, and add about one and a half cups of water. Mix it well and put it under pressure. Two whistles should be sufficient to make the dalia soft. However, don't be in a hurry to open the lid. Once the steam comes out entirely, garnish the upma with some coriander leaves and a few drops of lemon. Serve it hot for breakfast for a scrumptious filling meal.
  • Dalia Khichdi: A savoury dish that is tasty and nutritious, dalia khichdi can be a one-pot meal served for lunch or dinner. Pre-roasting the dalia is again a prerequisite for a more mouthwatering recipe. Soak dalia and moong dal for at least an hour or so. Once done, add ghee in a pan and cumin seeds, ginger paste and hing or asafoetida. Add onions and fry them till they turn golden brown, and then add chopped tomatoes, turmeric and salt to taste. To make it a wholesome meal, you may add chopped veggies like carrots, capsicum, peas and beans and saute them well. Add the soaked moong dal and dalia by draining the water and mixing it with the vegetables. Stir it for some time and add water to pressure cook it. Wait for two whistles and pour some ghee. Your dalia khichdi is ready to serve with pickles and papad.
  • Dalia Porridge: Dalia porridge is simple and is an excellent stomach-filling meal for your fussy little eaters who dote on sweets. It can be a tasty evening snack and nutritious too. You need to add milk and sugar to pre-boiled dalia and gently boil it on a medium flame for 2 to 3 minutes. Sprinkle some crushed cashews and almonds to boost up the nutrition quotient. Serve it to your little ones who will enjoy it to the core.

You can also try dalia kheer, dalia pulao and other such varieties to let go of the mundane taste. You will get a unique, delectable, nutritious dish to add to everyday meals with every recipe.

*Satarupa B Kaur has been writing professionally for a decade. Always on the go, she loves to travel, read books and enjoy playtime with her toddler as she explores new places and food.