Sunday Special: Daliya Delights

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Introduction of Daliya (Cracked Wheat)

Daliya, also known as cracked wheat or bulgur, is a nutritious grain made from whole wheat kernels that have been cracked into small pieces.

It is commonly used in Indian and Middle Eastern cuisine. Daliya is rich in fiber, protein, vitamins, and minerals, making it a healthy choice for various dishes like porridge, upma, pulao, and salads. Its nutty flavour and versatile nature make it a popular ingredient in both sweet and savoury recipes.

Recipes using cracked wheat come handy for homemakers to prepare nutritious food varieties with ease
Packed with fiber, protein, vitamins, and minerals, daliya promotes digestive health, supports weight management, and provides essential nutrients for overall well-being

Origin of daliya (cracked wheat)

The exact origin of daliya (cracked wheat) is not definitively documented, but it has been a staple in various cuisines for centuries. It likely originated in the Middle East or the Indian subcontinent, where wheat has been cultivated for thousands of years. Over time, daliya became a popular ingredient due to its nutritional value, versatility, and ease of preparation. It has been incorporated into traditional dishes across cultures, evolving into the diverse range of recipes we see today.

Health benefits of daliya (cracked wheat)

High in Fiber: Daliya is rich in dietary fiber, which aids digestion, promotes bowel regularity, and helps in maintaining a healthy weight by keeping you full for longer periods.
Good Source of Protein: It contains a moderate amount of protein, essential for muscle repair, growth, and overall health.
Low Glycemic Index: Daliya has a low glycemic index, meaning it causes a gradual rise in blood sugar levels, making it suitable for people with diabetes or those looking to manage their blood sugar levels.
Rich in Nutrients: It is a good source of essential nutrients such as B-vitamins, iron, magnesium, and phosphorus, which are vital for energy production, bone health, and overall well-being.
Heart Health: The fiber and nutrients in daliya can help lower cholesterol levels, reduce the risk of heart disease, and maintain a healthy cardiovascular system.
Weight Management: Due to its high fiber content and low calorie density, daliya can help in weight management by promoting satiety and reducing overall calorie intake.
Versatility: Daliya can be used in various recipes, from savoury dishes like upma and pulao to sweet dishes like porridge and kheer, making it easy to incorporate into a balanced diet.

Recipes using daliya (cracked wheat)

DALIYA UPMA

Ingredients

1 cup daliya (cracked wheat)
1 small onion, finely chopped
1-2 green chilies, chopped
1 small carrot, finely chopped
1/4 cup green peas
1/4 cup bell peppers, finely chopped
2 cups water
Salt to taste
Chopped coriander leaves for garnish

Method

Heat oil in a pan and sauté onions, green chilies, and vegetables until softened.
Add washed daliya and roast for 2-3 minutes.
Pour water, add salt, and mix well.
Cover and cook on low heat until the daliya is soft and water is absorbed.
Garnish with chopped coriander leaves and serve hot.

DALIYA KHICHDI

Ingredients

1 cup daliya (cracked wheat)
1/4 cup moong dal (split yellow lentils)
1 small onion, finely chopped
1 small tomato, chopped
1/2 cup mixed vegetables (carrots, peas, beans)
2 cups water
Salt to taste
1/2 teaspoon turmeric powder
For tempering: mustard seeds, cumin seeds, curry leaves, ghee or oil

Method

Cook daliya and moong dal with vegetables, water, salt, and turmeric powder in a pressure cooker.
Heat ghee/oil in a pan, add mustard seeds, cumin seeds, and curry leaves.
Add cooked daliya mixture and simmer for 5 minutes.
Serve hot with yogurt or pickle.

SWEET DALIYA PORRIDGE

Ingredients

1 cup daliya (cracked wheat)
2 cups milk
2 cups water
Sugar or jaggery to taste
1/4 teaspoon cardamom powder
Chopped nuts (almonds, cashews, raisins)

Method

Cook daliya with milk, water, and a pinch of salt until soft.
Add sugar or jaggery, cardamom powder, and chopped nuts.
Simmer until thickened to a porridge-like consistency.
Serve warm, garnished with more nuts.
(Note: Adjust sugar/jaggery according to taste preference.)

DALIYA TIKKI (CRACKED WHEAT PATTIES)

Ingredients

1 cup daliya (cracked wheat), soaked for 2 hours
1 boiled potato, mashed
1/4 cup finely chopped onions
1/4 cup finely chopped mixed vegetables (carrots, peas, bell peppers)
1 green chili, finely chopped
1 teaspoon ginger-garlic paste
1/2 teaspoon cumin powder
1/2 teaspoon garam masala
Salt to taste
Oil for shallow frying

Method

Mix soaked daliya, mashed potato, chopped vegetables, green chili, ginger-garlic paste, cumin powder, garam masala, and salt in a bowl.
Divide the mixture into equal portions and shape them into patties.
Heat oil in a pan and shallow fry the patties until golden brown on both sides.
Serve hot with chutney or ketchup.

Daliya Dhokla (Steamed Savory Cake)

Ingredients

1 cup daliya (cracked wheat)
1/2 cup sour yogurt
1/4 cup water
1 teaspoon ginger-green chili paste
1/2 teaspoon fruit salt (eno)
Salt to taste
For tempering: mustard seeds, curry leaves, green chilies

Method

Soak daliya in yogurt and water for 2-3 hours.
Blend the soaked mixture to a smooth batter along with ginger-green chili paste and salt.
Add fruit salt and mix well.
Pour the batter into a greased steaming plate and steam for 15-20 minutes until cooked through.
Heat oil in a pan, add mustard seeds, curry leaves, and chopped green chilies for tempering.
Pour the tempering over the steamed dhokla and cut into squares.
Serve with green chutney or tamarind chutney.

DALIYA AND SPINACH PARATHA

Ingredients

1 cup daliya (cracked wheat), soaked for 2 hours
1 cup finely chopped spinach leaves
1 green chili, finely chopped
1/2 teaspoon cumin seeds
1/2 teaspoon turmeric powder
Salt to taste
Whole wheat flour for dough
Oil or ghee for cooking

Method

Drain excess water from soaked daliya and mix it with chopped spinach, green chili, cumin seeds, turmeric powder, and salt in a bowl.
Knead the mixture into a soft dough using whole wheat flour as needed.
Divide the dough into small balls and roll out each ball into a paratha.
Heat a tawa or griddle and cook the parathas on both sides, applying oil or ghee until golden brown spots appear.
Serve hot with yogurt or pickle.

Conclusion

In conclusion, daliya, also known as cracked wheat or bulgur, is a versatile and nutritious grain that can be used in various recipes. From savoury dishes like upma, pulao, and cutlets to sweet treats like porridge and kheer, daliya offers a range of flavours and textures to suit every palate. Packed with fiber, protein, vitamins, and minerals, daliya promotes digestive health, supports weight management, and provides essential nutrients for overall well-being. Whether you’re looking for a hearty breakfast option, a satisfying lunch or dinner, or even a wholesome snack, daliya has something to offer. Try out these diverse recipes to enjoy the goodness of daliya in your meals and elevate your culinary experience.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com

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