Emmer Wheat Daliya –

Broken wheat or cracked wheat or Khapli Genhu daliya or Emmer Wheat Daliya is made by milling whole raw emmer wheat grains coarsely. It  is cleaned and husked and then broken to the required size. It is highly nutritious as it does not undergo refining.                                                                                                                                                 

Benefits:

1. Beneficial for weight watchers. Eating a bowl of dalia daily is helpful in losing weight. Dalia is loaded with fibre which will keep you satiated for long and thus help in weight loss. It is also low on calories. For example a bowl of dalia with milk has around 220 calories only. 

2. Relieves Constipation. Dalia is basically wheat with husk. Naturally, the husk makes this food rich in fibre, which cleanses the intestines and prevents constipation. Dalia with milk or vegetables should be consumed daily for best results.                                                                                                                                      3. Diabetes Management. Dalia contains complex carbohydrates and is low in glycemic index. This ensures a steady release of glucose in the blood, which helps in managing blood sugar.                                                                                                                                                                                                                               4.  Maintains Cholestrol Levels. Due to high fibre content, it helps in maintaining the cholesterol level of the body and is thus healthy for heart health.                                                                    

5. Good for growing children.Dalia is a natural source of B-vitamins, minerals, fibre and protein and is much healthier than packaged foods as it has no preservatives. You can also make interesting dishes with it and hence it is an ideal food for growing children.                               

6. Easy to Digest. Dalia can be digested easily and hence is given as primary diet to patients who are recovering from prolonged illnesses and older people who suffer from digestion issues. But you must always exercise portion control while having dalia. Boil three teaspoons in two cups of water and then cook it the way you like.  

Recipe for Vegetable Wheat Dalia                                                                                                                                                                                                                                      Ingredients                                  

1 cup dalia (broken khapli wheat or cracked emmer wheat)

1 medium sized onion, finely chopped

1 inch ginger, finely chopped

1 or 2 green chilies, finely chopped

1 medium sized tomato, finely chopped

½ cup chopped carrots

½ cup chopped potatoes

½ cup green peas, fresh or frozen

4 cups water

1 teaspoon cumin                                                                                                                                                 1 tablespoon oil or ghee (clarified butter)

Salt as required.

Method

1. Heat oil or ghee in a pan.

2. Keep the flame to medium-low. Splutter 1 teaspoon cumin first in the hot oil.

3. Add 1 chopped onion and saute till they become translucent on medium-low to medium flame.

4. Now add 1 inch finely chopped ginger and 1 to 2 finely chopped green chillies. On a low flame saute for some seconds or till the aroma of ginger goes away.

5. Add 1 finely chopped tomato and saute for 1 minute.

6. Now add ½ cup chopped potatoes, ½ cup chopped carrots and ½ cup of green peas (fresh or frozen). Saute for 2 minutes on low to medium-low flame. Keep stirring at intervals.

7. Rinse the dalia and add to the veggies. Stir for 3 to 4 minutes on a low flame.

8. Add 4 cups water and salt as required. Stir and let the dalia be cooked well. Timing will vary depending upon quality of dalia.

9. If the daliya has not cooked completely, then add some more water and cook for a few minutes without the lid till they are softened and you get a porridge like consistency.

10. Garnish vegetable daliya with coriander leaves & a teaspoon of A2 Ghee and serve hot or warm.