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    • cal15-December-2022 adminKajal Tharwani

      Namkeen Dalia: Health Benefits And Recipes

    • A bowl of dalia is all you need! 

      When it comes to breakfast, dalia is a staple in most Indian households. A bowl of dalia can work wonders, which is probably why it has become a breakfast staple in many homes. 

      With more people becoming health-conscious by the day, something as simple as a bowl of dalia or bulgar can suffice. Dalia's versatile health properties make it a delicious alternative to rice, and those looking to reduce carbs in their diet or are on a weight loss diet plan prefer it. Dalia has numerous beneficial properties, making it an excellent choice for carbohydrate reduction.

      Table Of Contents

      1. What Is Dalia? 

      2. Nutritional Value Of Dalia 

      3. Namkeen Dalia Recipe 

      4. Health Benefits Of Dalia 

      5. Dietitian’s Recommendation 

      6. The Final Say 

      7. FAQs 

      What Is Dalia? 

      Dalia is also known as broken wheat. It is a high-nutritional-value food with numerous health benefits. Even though it is commonly thought of as a sick-day meal, it can easily be incorporated into your daily diet. Dalia contains a variety of fibres, proteins, and vitamins that will keep you healthy and energised throughout the day. Besides, a bowl of dalia can help to fight against several medical conditions.  

      Dalia is a wonderful food that people of all ages can eat because it is light but filling. It is easy to digest, making it an excellent food choice for adults and children. It can be consumed at any time of day, whether for breakfast, lunch, or dinner.

      Dalia can be prepared using many kinds of cereal or millet. But the most common types of dalia used in our country are as follows:

      1. Wheat dalia- It is prepared using wheat

      2. Maise dalia- It is prepared using corn kernels

      3. Barley dalia- It is prepared using barley

      4. Bajra dalia- It is prepared using bajra millet

      Nutritional Value Of Dalia 

      Dalia is a highly nutritious and healthy food. It contains many nutrients, including dietary fibre, protein, vitamin B, etc. Approx 100 g of Dalia contains 

      • Calories- 359 kcal
      • Protein- 11.45 g
      • Fat- 1 g
      • Carbohydrates- 75.96 g
      • Fibre- 13.9 g
      • Sodium- 16 mg

      Namkeen Dalia Recipe 

      Here is the easy recipe for dalia for two servings. Have a look! 


      • Dalia- ½ cup
      • Water- 1- 1 ½ cups 
      • Onion- ½, small chopped 
      • Tomato- ½ small, chopped 
      • Frozen peas- ½ cup 
      • Capsicum- ½ small, cubed 
      • Mustard seeds- a pinch 
      • Turmeric powder- a pinch 
      • Red chilli- a pinch 
      • Coriander powder- ¼ tsp 
      • Oil- ½ tbsp
      • Salt, as per taste 

      Preparation Method 

      1. Dry roast the dalia in a pan for 3-5 minutes or until the aroma fills the room and the grains are light brown.

      2. Heat the oil and add the mustard seeds. Add the onions when the seeds begin to crackle.

      3. Combine the peas, tomatoes, and green capsicum. Cook for a minute or until they are slightly tender. Mix in all of the spices one at a time.

      4. Mix it thoroughly; add dalia. Mix it thoroughly.

      5. Add water. The water should be sufficient to cover the dalia. The water level and dalia water should be up to your first finger line.

      6. Cook until soft, with 3-4 whistles. Allow it to cool completely. It should be scorched and look like a perfect cake. To test if the grain is soft and cooked, take a spoonful of the mixture and rub it between your fingers.

      7. Serve with fresh homemade curd or a squeeze of lemon juice, and enjoy.

      Health Benefits Of Dalia 

      Dalia is highly recommended for everyone as it has many health benefits, such as:

      1. Helps To Lose Weight 

      Dalia is ideal for people who want to lose weight. When you consume dalia, your metabolism rate increases, which helps you keep your weight under control or even lose it. 

      It can be consumed with hot milk or any other form, making it a healthy food that helps you maintain a healthy weight. It also gives you a feeling of fullness, which keeps you from overeating.

      2. Keeps The Gut Happy 

      Dalia's fibre content promotes proper digestion and relieves constipation. Dalia is essentially wheat with a husk. Husk adds fibre to the food, which cleanses the intestine and improves digestion. It aids in preventing constipation because it enhances the functioning of the digestive system.

      3. Beneficial For People With Diabetes 

      Diabetes patients should consume dalia without hesitation. It contains complex carbohydrates that ensure a consistent release of glucose in the blood, keeping blood sugar levels under control.

      4. Optimal Nutrition For Growing Children  

      Dalia is a natural source of protein, vitamins, minerals, and fibre, making it far healthier than any other packaged food for growing children. You can also use dalia to create interesting dishes that will entice your children to eat them, providing various health benefits to them during their growing years.

      5. Excellent For The Brain 

      Dalia is high in minerals, including magnesium, which is known to keep the nerves in the brain calm and healthy. Magnesium also relieves muscle aches and improves sleep quality. It also ensures the human brain's smooth and healthy functioning.

      Dietitian’s Recommendation 

      Incorporating dalia into your daily diet will undoubtedly improve your health and enrich your experience of eating nutritious foods. It also improves taste and nutrition while protecting you from the risks of junk foods. 

      Dalia can be incorporated into daily meals; replacing rice may be a better option. In addition, it can be used to make sweet and savoury recipes.

      The Final Say

      Dalia can benefit your health, from improved digestion to lower fat content. Furthermore, there is no restriction on when you can consume it. It can be eaten for breakfast, lunch, dinner, or whenever you want. So get healthy with a bowl of Dalia!!


      1. Which is better, oats or dalia?

      Studies by CFTRI say that dalia is a healthier option than oats and is consumed as one of the most beneficial options for dinner/lunch and breakfast. 

      2. Is dalia better than rice?

      Dalia is an excellent replacement for rice with a familiar texture and flavour. It is an excellent choice to prepare khichdi, upma or porridge. Dalia contains just 76kcal in ½  cup, about 25 per cent fewer calories than an equal serving of white rice.

      3. Can Dalia be eaten at night?

      Yes, you can, but it would be good to add vegetables and lemon.

      4. Can I eat dalia daily?

      Yes!  You can eat Dalia daily as dalia is loaded with proteins, vitamins and fibre, which will keep you healthy and satiated for a long and thus maintains overall health. It is also low in calories which is helpful in weight loss. 

      5. Which time is best for eating dalia in your diet?

      The best time to include Dalia is breakfast, as due to its high fibre content, dalia can keep your stomach full until lunch. Therefore it is a good option if taken in the morning as a breakfast option. 

      It can help you avoid overeating, thereby promoting weight loss and, in turn, preventing obesity. Dalia also provides the essential nutrients that the body needs and keeps you energetic all day long.

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