Dalia Recipe

Yields: 4 servings

Prep Time: 5 minutes

Cook Time: 20-25 minutes

Ingredients:

• 1 cup Dalia (broken wheat), roasted or unroasted
• 2.5 cups water (or vegetable broth for extra flavor)
• 1 tablespoon ghee or oil
• 1/2 teaspoon cumin seeds
• 1 small onion, finely chopped
• 1 green chili, finely chopped (optional)
• 1/2 inch ginger, grated
• 1/2 cup mixed vegetables (peas, carrots, beans, corn) – optional
• 1/4 teaspoon turmeric powder
• Salt to taste
• Fresh cilantro, chopped, for garnish

Instructions:

1. Roast Dalia (optional): If using unroasted dalia, dry roast it in a pan over medium heat for 2-3 minutes until fragrant. This step enhances the nutty flavor and aroma.
2. Sauté Aromatics: Heat ghee or oil in a pot or pressure cooker. Add cumin seeds and let them splutter. Add onion, green chili, and ginger. Sauté until the onion turns translucent.
3. Add Dalia & Vegetables: Add the roasted dalia (or unroasted if you skipped step 1) and mixed vegetables. Sauté for a minute or two.
4. Add Water, Spices & Salt: Pour in the water (or vegetable broth), turmeric powder, and salt.
5. Cook: If using a pressure cooker, cook for 3-4 whistles. If using a pot, bring to a boil, then cover and simmer for 15-20 minutes or until the dalia is cooked through and the water is absorbed.
6. Garnish & Serve: Garnish with chopped cilantro and serve hot.

Estimated Nutrition Information (per serving):

• Calories: 200-250 kcal
• Protein: 5-7 grams
• Fat: 4-6 grams (depending on oil/ghee used)
• Carbohydrates: 35-40 grams
• Fiber: 5-6 grams
• Iron: Good source
• Magnesium: Good source