I am trying to switch to a healthy diet these days. After discussing with some of my friends, I tried couple of healthy replacements to white rice like quinoa, brown rice etc. But the thing we all liked the most is cracked wheat. So instead of using white rice/basmati rice, I use cracked wheat for our daily meals. It goes very well with all the gravies/dals, in pulavs, pongals/khichdis etc. I remember few years ago, aayi mentioning she uses this to make a kind of congee(Pej). I never thought I would start using it so soon – to be very frank, I did not think we would like it when I saw it first time.
Ingredients:
1 cup cracked wheat
1 cup vegetables (corn, green beans, green peas, carrots)
1/2 cup onion
1 tea spn ginger garlic paste
1/2 tea spn red chilli powder
1/2 tea spn coriander powder
1 tbl spn grated coconut(optional)
1/2 tea spn cumin powder
1 tbl spn lemon juice
Ghee/Oil
Salt
Method:
Heat ghee/oil and fry onion, ginger-garlic paste. When the onions turn translucent, add vegetables, cracked wheat, coconut, chilli powder, coriander-cumin powder, salt. Fry very well for 2-3mins. Add 2 and 1/2 cups of water. Cook in pressure cooker – for about 3-4 whistles. Take off the heat. Add lemon juice and mix well. Serve hot.
Serves : 2
Preparation time : 25mins
Pictorial:
Looks delicious. I have tried this before without vegetables and liked it, infact my daughter who was around 8 at that time liked it better than the rawa uppuma. Whole wheat does have a better taste than refined items.
I do a lot of these stuff with cracke dwheat shilpa, pongal tastes good with no difference, yesterday i made bagalbath( curd rice) with wheat rawa. Another good substitute for rice is sanwa millet or bhagar, They resemble bombay rawa and has loads of fibre(absolutely glutten free) .I use sanwa mostly to make a kichdi or idly dosa.In case of idly dosa it makes no difference between the rice one and this.Millets are good source of nutrition with good fibre and taste.They have low glycemic index and are glutten free. Try bhagar u will enjoy the taste
Hi Nirupama
Could you please give some more details of what ratios you use for idli, dosa etc. Thank you
We make this all the time with out the masala powders and lemon juice.Instead I add Green chillies and coriander leaves. It tastes good too. some other variations… You can add 3/4 boiled moong dal with this also. or add spinach instead of vegetables. or mint leaves. It tastes good when you eat with curd or vegetable kurma ,coconut chutney.
This Recipe with vegetables is really very delicious to taste. If someone wants to skip rotis for a day,than this wheat pulav is the perfect option.
Interesting, and almost like a masalafied upma! In support of your low-carb efforts, I would urge you to reconsider broken wheat though. It is certainly, less refined but not low carb.
Thanks Pooja. That is a good point.
Dear padmaja.
Thanks shilpa, for using ur space, soak 2 .5 cups of bhagar in hot water( soaking in hot water gives the boiled rice effect). Soak 1 cup of urad in normal water, soak both of them for nearly 3 to 4 hrs, grind add salt and allow it to ferment. Dosas turn golden brown and crispy and they ar elight too
Thanks Nirupama. I will try this soon.
This is a much liked dish in our place. I think I have a recipe where I have made this non-veg with some keema too.
My Mom also adds dal to make a khichri of dalia.
Try brown basmati. I have gotten used to it too.
This is a very tasty and healthy dish.
We call it as Vegetable Daliya and instead of lemon juice I some time use to make it with curd.
Just before covering the pressure cooker’s lid add ½ cup of curd. It comes out very well.
When we were kids and any of us get unwell then my father used to give us plain daliya(cooked with water n salt) with daal ka pani.
It is best for recovering from illness and its also soft to digest.
One more version is there for daliya that is sweet daliya. Cooked with milk n sugar.
Do we need to wash and soak cracked wheat in water (like we do for rice) too?
I wash it couple of times. No soaking
This is a very tasty and healthy dish.
We call it as Vegetable Daliya and instead of lemon juice I some time use to make it with curd.
Just before covering the pressure cooker’s lid add ½ cup of curd. It comes out very well. Also you can use chopped Fenugreek Leaves also with other vegetables. It five another flavor to Daliya.
When we were kids and any of us get unwell then my father used to give us plain daliya(cooked with water n salt) with daal ka pani.
It is best for recovery from illness and its also soft to digest.
One more version is there for daliya that is sweet daliya. Cooked with milk n sugar.
Sorry Shilpa,
I think my comment got submitted multiple times. I was getting :Word Press error : Error 1: Click back and type in the password.” whenever I tried to submit my comment.
Please ignore duplicate entries 🙂
Dear Shilpa, I like ur healthy n simple recipes very much
Healthy and delicious.
Hi Shilpa,
This seems to be a very innovative dish.Shall surely try this.
Hi Shilpa,
I stumbled to this site through your dates eggless cake receipe followed by my friend for cupcakes. I like your site and is about to become my one of my fevorite…
One question though, how can I print only the recepe without printing the whole page? Can you add special printing feature to your receipes?…
Thanks.
PS: I like your parents picture in home page the house is like in the movies…
Aparna, yes, we got many requests for that. We will work on it as soon as we get some time.
beaten wheat is one of the best replacement of rice people who are thinking of loosing weight they can try beaten wheat its healthy and good for body.
Hi Shilpa, do you give the tadka etc in a separate pan and then transfer the contents to a pressure cooker pot to pressure cook it?
Also does dalia need to be washed before using?
Thanks and regards,
Smita
YEs you can make the initial preps in a pan and then transfer to pressure cooker insert. But if you have small cooker pan, you can directly make in it. Yes, wash it before using.
Thanks for this recipe. An awesome and healthy dish to eat.