dalia recipe

Dalia recipe for weight loss – A Wholesome Delight

In India, Dalia is particularly well-liked. One of the easiest, healthiest, and most delectable one-pot vegan meals is vegetable daliya pulao. This dish is the greatest for everyone because it is low in fat, and high in iron, and fiber.

Dalia has a great flavor and is simple to prepare. Everyone, including young and old, can benefit from its nutrition. People cook Dalia and serve it with moong dal or milk since it is easily absorbed. When a new mother’s breastfeeding is low, milk Dalia is given to her to stimulate lactation. So this morning, we’ll make a healthy Dalia.


Vegetables can also be changed to suit your preferences. This dish is a good choice for all of the weight-watchers out there because it only calls for two teaspoons of ghee.

You can make this for dinner or brunch to satisfy your hunger for a long time. Making this dish is a fun approach to encouraging healthy eating among your children. Try this dish right away, then

Benefits of Dalia for Weight Loss

1. High Fiber Content

Dalia is a powerhouse of dietary fiber, promoting a feeling of fullness and reducing overall calorie intake. This is essential for anyone aiming to shed excess weight.

2. Low in Calories

As a whole grain, Dalia is naturally low in calories, making it an ideal choice for those on a calorie-restricted diet. It provides essential nutrients without contributing to excessive calorie consumption.

3. Sustained Energy Release

The complex carbohydrates present in Dalia ensure a steady release of energy, preventing sudden spikes and crashes in blood sugar levels. This is particularly beneficial for maintaining energy levels during a weight loss journey.

Health Benefits

Fiber: It is high in fiber, which aids digestion, maintains gut health, and regulates bowel motions. A high-fiber diet also lowers the risk of heart disease, diabetes, and certain cancers.

Lowers Cholesterol: It is low in fat and abundant in fiber, which aids in the reduction of harmful cholesterol levels in the body. As a result, the risk of heart disease and stroke is reduced.

Good for Weight Loss: It is a low-calorie dish that is strong in fiber and protein, which helps to promote fullness and reduce hunger pangs. It is an excellent alternative for those attempting to lose weight.

Controls Blood Sugar: It has a low glycemic index, which means that it releases sugar slowly into the bloodstream, preventing sudden spikes in blood sugar levels. This makes it a good option for people with diabetes.



  • 1/2 cup broken wheat (Dalia)
  • 1 chopped tomato
  • 3 tablespoon peas
  • 1 small chopped carrot
  • 2 teaspoon ghee
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon of ginger paste
  • 1/2 teaspoon turmeric
  • salt as required
  • ½ cup Onion, Chopped
  • 1/2 cup soaked moong dal
  • 4 cup water


  1. Wash daliya 2-3 times and drain the water.
  2. Heat one teaspoon of ghee in a pan. Add Dalia and roast them for 2-3 minutes until aromatic.
  3. Now heat one teaspoon of ghee in a cooker, add jeera, and let them splutter for a minute. Add hing, and ginger paste and stir a bit
  4. Saute till the onions become translucent.
  5. Now add tomatoes and mix well. Cook till the tomatoes turn mushy.
  6. Peas, carrots, turmeric, and salt have now been added to the cooker. Mix thoroughly, then heat for two minutes.
  7. Add water and the soaked moong dal last. Combine thoroughly and pressure cook for three whistles.
  8. The float valve will lower after all of the pressure has been released. It is now secure to raise the lid.
  9. Open and give a gentle stir.


  • Use any Vegetable of your Choice
  • You can skip the ghee to make it healthier.
  • Add just enough water to immerse the ingredients in the pressure cooker.
  • Add any vegetables of your choice or use vegetables that are in season like cauliflower, mushrooms, French beans, potatoes, etc.
  • Add a dash of lemon juice or a teaspoon of ghee before serving the dish for a delicious flavor.


  1. Vegetable Daliya Khichdi: Add a variety of vegetables like beans, bell peppers, cauliflower, or spinach to make a nutritious and wholesome Daliya Khichdi. Follow the same steps as the classic recipe, just increase the quantity of vegetables and adjust the cooking time accordingly.
  2. Sweet Daliya: For a sweet version of Daliya, skip the savory spices and vegetables. Instead, cook the cracked wheat with milk and water. Add sweeteners like sugar, jaggery, or honey, and flavor it with cardamom powder, raisins, and chopped nuts. Serve it as a healthy and delicious dessert.
  3. Spicy Daliya Pulao: Transform the classic Daliya recipe into a flavorful pulao by adding spices like cinnamon, cloves, bay leaves, and cardamom pods while tempering. You can also add mint leaves, biryani masala, and fried onions to enhance the aroma and taste.
  4. Daliya Upma: Prepare Daliya Upma by using finer cracked wheat. Follow the classic recipe, but instead of cooking it with water, cook it with vegetable or chicken broth. Add chopped vegetables, curry leaves, and a squeeze of lemon juice to give it a tangy twist.
  5. Daliya Salad: Cook the daliya as per the classic recipe and let it cool. Add diced cucumber, tomatoes, onions, bell peppers, and herbs like mint and coriander. Squeeze some lemon juice, add salt and black pepper, and toss everything together for a refreshing and nutritious salad.


Serving suggestion

Always serve it hot/warm with a spoonful of Desi Cow Ghee on top. Pair this tasty and healthy Masala Vegetable Dalia with plain homemade curd(yogurt), Raita, papad, and pickle of your choice

Store the leftover Dalia Upma in an airtight container in the refrigerator for 2 – 3 days. Reheat in a microwave or pan before serving.

You can serve Dalia Upma for breakfast with green mint chutney or coconut chutney. It is a fulfilling dish that does not require side dishes.


Q; What is the best dalia to use in recipes?
Whole wheat or cracked wheat dalia is the best sort of dalia to utilize in recipes. Dalia can also be produced from different grains including barley, millet, or oats.

Q; Is it necessary to soak the dalia before cooking?

No, Dalia does not need to be soaked before cooking. To soften the dalia, rinse it and soak it in water for 10-15 minutes before cooking.

Q; Can I use Dalia in desserts?
Yes, dalia can be used in sweet foods like kheer, porridge, or pudding. Simply boil the dalia with milk and your preferred sweetener, then season with cardamom, saffron, or nuts.

Q; Is Dalia devoid of gluten?
Because it is made from wheat grains, dalia is not gluten-free. If you have a celiac illness or gluten intolerance, search for gluten-free dalia made from millet, quinoa, or rice.


Incorporating our carefully crafted Dalia recipe into your weight loss meal plan is a step towards a healthier, more vibrant you. This dish not only satisfies your taste buds but also aligns with your fitness goals. Enjoy the wholesome goodness of Dalia and embrace the journey towards effective weight loss.


Calories 249kcal
Fat 10g
Carbohydrates 37g
Protein 7g
Vitamin A
Vitamin C
Calcium 44mg

dalia recipe


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