Wholesome Daliya Recipes for Healthy Eating

Tasty & Healthy Recipes

Delicious and healthy Daliya (broken wheat) recipes you can try — suitable for breakfast, lunch, or dinner

1. Vegetable Daliya

Ingredients:

• 1 cup daliya (broken wheat)

• 1 tbsp oil or ghee

• 1 tsp mustard seeds, cumin seeds

• 1 onion, finely chopped

• 1 green chili, chopped

• 1 carrot, beans, peas (mixed vegetables)

• Salt to taste

• 2 cups water

• Coriander leaves for garnish

Instructions:

1. Dry roast daliya till slightly golden and aromatic.

2. In a pan, heat oil, add mustard & cumin seeds.

3. Add onion, green chili, and sauté.

4. Add chopped veggies and cook for 2–3 minutes.

5. Add roasted daliya, salt, and water.

6. Cover and cook on low flame until water is absorbed (10–12 minutes).

7. Garnish with coriander and serve hot.

2. Sweet Daliya (Meetha Daliya / Dessert)

Ingredients:

• 1 cup daliya

• 2 cups milk

• 1 tbsp ghee

• 3 tbsp jaggery or sugar

• 1/4 tsp cardamom powder

• Dry fruits (cashews, almonds, raisins)

Instructions:

1. Roast daliya in ghee until golden.

2. Add milk and cook until daliya softens.

3. Mix in jaggery/sugar and cardamom powder.

4. Garnish with dry fruits.

5. Serve warm or chilled.

3. Daliya Khichdi (Comfort Food)

Ingredients:

• 1 cup daliya

• 1/2 cup moong dal (split green gram)

• 1 onion, 1 tomato, 1 carrot, 1 potato, peas

• 1 tsp cumin seeds, turmeric, salt

• 3 cups water

Instructions:

1. Wash and roast daliya lightly.

2. In a pressure cooker, heat ghee/oil, add cumin seeds and veggies.

3. Add dal, daliya, salt, turmeric, and water.

4. Pressure cook for 3–4 whistles.

5. Serve hot with curd or pickle.

4. Daliya Porridge (Weight-Loss Friendly)

Ingredients:

• 1/2 cup roasted daliya

• 1 ½ cups milk or water (or half-half)

• A pinch of cinnamon

• Honey or jaggery to taste

• Chopped fruits (banana, apple, dates)

Instructions:

1. Cook daliya with milk/water till soft.

2. Add cinnamon and sweetener.

3. Top with fruits and nuts.

5. Masala Daliya Pulao

Ingredients:

• 1 cup roasted daliya

• 1/2 onion, 1 tomato

• Spices: cumin, coriander, garam masala

• Mixed veggies

• 2 cups water

Instructions:

1. Sauté onion, tomato, and spices.

2. Add veggies and roasted daliya.

3. Pour in water and cook till soft.

4. Fluff with fork, garnish with coriander.

Here’s a list of popular Daliya (broken wheat) recipes along with their approximate calorie counts per serving — great if you’re tracking your nutrition or planning a healthy diet.

1. Vegetable Daliya Upma

Calories: ~180–220 kcal per serving
Nutritional Highlights:

• High in fiber and complex carbs

• Low in fat

• Packed with vitamins from mixed vegetables

Tip: Use less oil (½ tsp) and more vegetables to keep it light and filling.

2. Sweet Daliya (Meetha Daliya)

Calories: ~250–300 kcal per serving
Nutritional Highlights:

• Good energy source from milk and daliya

• Protein-rich when made with milk

• Can be high in sugar depending on jaggery/sweetener used

Tip: Replace sugar with jaggery or stevia and use skim milk to reduce calories.

3. Daliya Khichdi (With Moong Dal & Vegetables)

Calories: ~220–260 kcal per serving
Nutritional Highlights:

• High in protein and fiber

• Low glycemic index (great for diabetics)

• Balanced meal with carbs, protein, and veggies

Tip: Cook in minimal ghee or use olive oil for a lighter version.

4. Daliya Porridge (Weight-Loss Friendly)

Calories: ~150–200 kcal per serving
Nutritional Highlights:

• Excellent breakfast for sustained energy

• Keeps you full for longer

• Can be customized with fruits or nuts

Tip: Use water or low-fat milk and add fruits like apple or banana for natural sweetness.

5. Masala Daliya Pulao

Calories: ~230–280 kcal per serving
Nutritional Highlights:

• Fiber-rich meal with balanced nutrition

• Satiating and flavorful

• Suitable for lunch or dinner

Tip: Add more veggies and less oil to make it a perfect weight-loss lunch.

Summary Table

Recipe Name

Approx. Calories

Key Benefit

Vegetable Daliya

180–220 kcal

High fiber, light breakfast

Sweet Daliya

250–300 kcal

Energy-rich, healthy dessert

Daliya Khichdi

220–260 kcal

Balanced protein meal

Daliya Porridge

150–200 kcal

Weight-loss friendly breakfast

Masala Daliya Pulao

230–280 kcal

Filling, nutritious main meal