Daliya or bulgur wheat is a healthy breakfast option. It is high in protein and keeps you full for longer. Add lots of veggies to make a soulful vegan meal, too.
If you are looking for a healthy breakfast food, then you must try thisย dalia khichdi. This khichdi is rich in protein, fiber, and many other vital nutrients from dalia (daliya) or cracked wheat and other added vegetables.
I added green peas, carrots, beans, cauliflower, and potatoes to this khichdi. The main ingredients in this recipe are dalia or bulgur, cracked wheat, or broken wheat.
Normally, I don't add lentils or dals to this khichdi. But you can add dal if you want it a little thicker and more nutritious. But let me tell you, without adding dal, it also tastes equally delicious.
Before moving ahead with the recipe for this delicious and healthy breakfast food, I would love to share a few health benefits of daliya here. Read here my quinoa fried rice recipe.
What is daliya or bulgur wheat?
Daliya or dalia is basically wheat grains that are cracked or broken into small pieces. Raw wheat grains are crushed and broken into small pieces. This process involves minimal processing, which helps to keep the husk and germs of the wheat kernel intact.
Those broken grains are called dalia in India. This is also known as bulgur cracked wheat or broken wheat.
Though in many parts, dalia is considered the same as bulgur, it's slightly different. Bulgur is parboiled and then broken, whereas dalia is completely unprocessed. When cooked, dalia is softer, but bulgur has a little bite to the grain. But they are similar, more or less.
Is bulgur good for diabetic patients?
Dalia or bulgur wheat is an excellent food for diabetic patients. This has a low glycemic index and complex carbohydrates. So, it controls blood sugar levels through the slow and steady release of glucose. Hence, this can be used as a substitute for white rice. In that case, bulgur wheat is an excellent substitute for rice.
Is bulgur wheat good for kids and toddlers as baby food?
Dalia is indeed a superfood for kids and toddlers (baby food). This is rich in protein, fiber, and other micronutrients. It's easily digestible and helps in proper bowel movement. It provides instant energy.
If you are preparing for kids and toddlers, reduce the chilies and chili powder. If your baby is less than one year old, you can also puree the prepared khichdi. You can also make sweet porridge of bulgur wheat for babies and toddlers.
How does bulgur wheat help in weight loss?
Dalia, daliya, or bulgur wheat is basically prepared from whole wheat. This whole grain is rich in protein and fiber, which comes from the bran or husk of the wheat grains. The whopping amount of fiber helps maintain a healthy digestive system and keeps you full for longer. High protein increases the level of satiety, thus reducing appetite.
How to make dalia khichdi or vegetable bulgur wheat?
Heat oil in a manual pressure cooker. Add cumin seeds, crushed ginger and garlic, and green chiles, and saute for a minute.
Add chopped onions and saute till translucent.
Then add chopped vegetables and mix well. Cook for 2 - 3 minutes.
Then add all spices and stir well.
Now add washed dalia and saute for another 2 minutes.
Add water and close the lid of the pressure cooker.
Cook for 3 - 4 whistles. Wait until the pressure releases, and then open the lid. Add 1 tbsp lemon juice. Garnish with finely chopped coriander leaves and serve hot.
Recipe Card for Daliya Khichdi or Bulgur Wheat Recipe
Daliya Khichdi | Bulgur Wheat Recipe
Equipment
- Or Instant Pot
Ingredients
- 1 cup Dalia or Bulgur wheat
- 3 cups water
- 1 tsp cumin seeds
- 3 tbsp vegetable oil
- 1 tsp crushed ginger
- 1 tsp crushed garlic
- 1 green chillies finely chopped
- 1 medium onion chopped
- 2 medium potatoes diced
- ยฝ cup green peas
- ยผ cup green beans
- 6 large cauliflower florets diced into bite sized pieces
- ยผ cup carrots diced small
- 2 tsp coriander powder
- 1 tsp red chilli powder
- ยฝ tsp turmeric powder
- ยฝ tsp cumin powder
- 1 tsp salt
- 1 tbsp lemon juice
- 2 tbsp coriander leaves finely chopped
Instructions
- Heat oil in a cooker. Add cumin seeds and let it crackle.
- Add freshly crushed ginger and garlic or paste.
- Saute till it leaves raw pungent smell.
- Add green chillies and finely chopped onions.
- Saute till translucent.
- Now add chopped vegetables and saute on high flame for 3 - 4 minutes.
- Then add all spices and mix well.
- Saute for another 2 minutes. Keep stirring.
- Add dalia and mix well. Saute for a minute or two.
- Now add salt and water and close lid of cooker.
- Pressure cook on medium heat for 4 - 5 whistles.
- Open lid after pressure is released.
- Add lemon juice and garnish with finely chopped coriander leaves.
- Vegetable dalia is ready. Serve hot.
Instant Pot Method
- Start the IP on saute mode.
- Once it shows HOT, add oil.
- Add cumin seeds, ginger, garlic, green chillies.
- Next add chopped onions to the pot.
- Saute for a minute till it becomes translucent.
- Now add all vegetables and stir well.
- Saute for 1 - 2 minutes stirring in between.
- Then add all spices mentioned above and mix with vegetables.
- Add 2tbsp water to deglaze the pot.
- Now add bulgur wheat or give a nice stir.
- Saute for a minute and then add water to the pot.
- Deglaze before closing the lid.
- Close the lid and seal the venting knob.
- Cancel saute mode and start on manual pressure cook mode for 3 minutes.
- Then allow for npr for 5 minutes.
- After that release rest pressure and open the lid.
- Now add finely chopped cilantro leaves and drizzle some lemon juice and give a gentle stir.
- Remove the pot from the IP to stop cooking.
- Serve hot.
Notes
Nutrition
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Amelia Johansson
Good thing there is Google to explain that Dalia is also known as BULGUR.
Food Gawker is a site followed by millions around the world - hence not many people use pressure cookers. Perhaps an extra note or description for non pressure cooker users might help.
daintykitchen
Dalia is different from bulgur.
Dalia is known as cracked wheat or broken wheat.
Cracked wheat is made by milling raw wheat into smaller pieces Where as bulgur is pre boiled. So I have mentioned cracked wheat or broken wheat for daliya.
For non-cooker users can use regular saucepan or any pan can cook on stove top. This might take 10 -15 minutes more than pressure cooker. Or You can also use instant pot.