Vegetable Dalia

Nutrition

Ingredients

• 3/4 cup dalia (broken wheat)
• 1.5 cups mixed vegetables (carrot, peas, beans, capsicum)
• 1 small onion (chopped)
• to taste cumin seeds, turmeric, salt
• 2 tsp oil
• 2.5 cups water

Instructions

1. Heat the oil, crackle the cumin, and saute the onion until soft.
2. Add the vegetables and dalia and roast for 2 minutes.
3. Add water, turmeric, and salt, and pressure cook for 2-3 whistles (or simmer covered until soft, about 15 minutes).
4. Fluff and serve, adding hot water to loosen if needed.

Why this is weight-loss-friendly

Broken wheat is high in fiber and digests slowly, so a savoury vegetable dalia keeps you full for the calories. It is light on protein on its own, so add curd, sprouts, or egg.

Substitutions

• Stir in a spoon of curd, some sprouts, or a boiled egg to raise the protein.
• Add more vegetables for extra volume and fiber.

Variations

• Make a sweet dalia with milk and a little jaggery for a different breakfast.

Storage & meal prep

Keeps 2 days refrigerated. It thickens; loosen with hot water when reheating.

Pre-chop vegetables for a quick weekday breakfast or light dinner.

Common mistakes

• Skipping protein: dalia is mostly complex carbs and fiber, so add a protein source to stay full longer.
• Too much oil: two teaspoons is enough for a savoury dalia.

FAQs

Is dalia good for weight loss?

Yes. Broken wheat is high in fiber and slow to digest, which keeps you full for the calories. Add curd, sprouts, or egg so the meal has enough protein.

Is dalia better than rice for weight loss?

Dalia has more fiber and digests more slowly than white rice, so it tends to keep you fuller. Portion still matters, but it is a useful swap.