Dalia Recipe: Forget the rushed cereal or the bland toast. There’s a humble, wholesome hero waiting in your pantry that makes the most comforting, nutritious, and versatile breakfast or snack. Let’s talk about Dalia, also known as cracked wheat. It’s not just healthy; it’s a warm hug in a bowl, ready in minutes and endlessly customizable to your taste. Think of it as a creamier, heartier cousin to oatmeal.
Dalia Recipe
Ingredients
Method
- Heat the ghee or oil in a small pot over medium heat. Add the dalia and chopped nuts. Gently toast them for 2-3 minutes until the dalia smells nutty and the nuts are lightly golden.
- Add the raisins/dates and jaggery (if using solid jaggery, add it now). Stir for 30 seconds.
- Carefully pour in the water (or milk) and add the cardamom and salt. Stir well.
- Let it Bubble: Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot with a lid, leaving a small gap to prevent overflow.
- Let it simmer for 10-12 minutes, stirring occasionally, until the dalia is soft, creamy, and has absorbed most of the liquid.
- If using honey or maple syrup, stir it in now. Turn off the heat, cover completely, and let it sit for 2 minutes. Dish it out into bowls. Top with your favourite fruits, an extra drizzle of honey, or a splash of milk. Enjoy the cozy warmth!
Notes
- Liquid Ratio: For a thicker porridge, use 1.5 cups liquid. For a runnier consistency, use up to 2.5 cups. Adjust as you cook.
- Sweetener Swap: Feel free to use any natural sweetener you like—mashed banana works wonderfully to naturally sweeten the dish as it cooks.
- Nut-Free: Skip the nuts and use sunflower or pumpkin seeds for crunch.
Dalia Benefits
This little grain packs a mighty nutritional punch:
- Digestive Hero: Loaded with dietary fiber, it keeps your digestive system running smoothly.
- Sustained Energy: Its complex carbs release energy slowly, keeping you energized and free from mid-morning slumps.
- Heart Healthy: The fiber helps manage cholesterol levels, promoting heart health.
- Weight Management: High in fullness-promoting fiber and protein, it helps curb unnecessary cravings.
- Nutrient-Rich: Provides essential B-vitamins, iron, magnesium, and plant-based protein for overall wellness.
Nutrition Facts of Dalia Recipe (Per Serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | ~280 kcal | |
| Total Fat | 9g | 12% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 10mg | 3% |
| Sodium | 30mg | 1% |
| Total Carbohydrate | 48g | 17% |
| Dietary Fiber | 6g | 21% |
| Total Sugars | 18g (from natural sources) | |
| Protein | 7g | 14% |
| Vitamin C | 2mg | 2% |
| Calcium | 40mg | 3% |
| Iron | 2mg | 11% |
| Potassium | 220mg | 5% |
Percent Daily Values are based on a 2000 calorie diet. Values are estimates.
Final Thought
Dalia is proof that the simplest foods are often the best. It’s not just fuel for your body; it’s a mindful, satisfying ritual that sets a gentle, positive tone for the day. Once you try this basic recipe, you’ll find yourself getting creative—savory with veggies and pepper, or fruity with mango and coconut.
FAQ’S (Frequently Asked Question)
Can I make it savory?
Absolutely! Skip the sweeteners and nuts. Sauté onions, peas, carrots, and spices like cumin and turmeric before adding the dalia and water. Top with fresh coriander.
Is it gluten-free?
No, traditional dalia (cracked wheat) contains gluten. For a gluten-free option, look for “broken rice” or use certified gluten-free oats in a similar way.
Is it good for weight loss?
Yes, its high fiber and protein content helps keep you full for longer, preventing overeating. Just be mindful of the quantity of sweeteners and nuts.
Also Read: 10 Vegan Meal Prep Recipes That Will Transform Your Breakfast Routine
My Name is Ravi Sharma, I cover Articles related to Baking, Recipes, Cake Design, Toppers and Many More. I have more than 2 Years of Experience in Writing Food and Baking Article.
