Top 5 Healthy Broken Wheat Dhalia Recipes | Nutritious Meal Ideas

When it comes to healthy, versatile ingredients, broken wheat dhalia, also known as dhalia, stands out as a nutritious option. This whole grain is rich in fiber, vitamins, and minerals, making it an excellent choice for a variety of recipes, from breakfast to dinner. If you’re looking to add a wholesome, hearty ingredient to your meals, broken wheat dhalia is the perfect choice.

At Airwat Food, we pride ourselves on being a leading manufacturer, exporter, and supplier of premium quality food products, including broken wheat dhalia. Our commitment to quality and sustainability ensures that every product is processed with the utmost care, preserving its nutritional value and flavor. Whether you’re a home cook or a food business owner, our high-quality broken wheat dhalia can elevate your dishes while providing the essential nutrients your body needs.

1. Broken Wheat Dhalia Upma

A popular South Indian breakfast dish, dhalia upma is a savory, spiced meal that’s quick and easy to make. This dish is a perfect way to start your day with a wholesome, fiber-rich breakfast.

Ingredients:

• 1 cup Airwat Food’s broken wheat dhalia
• 1 tablespoon ghee or oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 chopped onion
• 1 chopped green chili
• 1/2 teaspoon ginger-garlic paste
• 1/2 cup mixed vegetables (carrot, peas, beans)
• Salt to taste
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1-2 cups water (depending on desired consistency)
• Fresh coriander leaves for garnish

Method:

In a pan, dry roast the broken wheat dhalia for 2-3 minutes on medium heat until it turns golden brown. Set it aside.

Heat oil or ghee in a pan. Add mustard seeds and cumin seeds. Once they crackle, add the chopped onion, green chili, and ginger-garlic paste. Sauté until the onions turn translucent.

• Add the mixed vegetables and cook for a couple of minutes.
• Stir in the turmeric powder, red chili powder, and salt. Then add the roasted broken wheat dhalia and mix well.
• Add 1-2 cups of water, depending on the consistency you prefer. Cover the pan and cook for 5-7 minutes until the dhalia absorbs the water and becomes soft.
• Garnish with fresh coriander leaves and serve hot.

Why It’s Nutritious: This dish is packed with fiber from the broken dhalia and vegetables, promoting digestion and keeping you full for longer. The combination of spices also provides antioxidants and anti-inflammatory benefits.

2. Broken Wheat Dhalia Khichdi

Khichdi is a comforting, one-pot meal traditionally made with rice and lentils. By substituting rice with broken wheat, you can make this dish healthier and even more filling. It’s a great option for a nutritious lunch or dinner.

Ingredients:

• 1 cup Airwat Food’s broken wheat dhalia
• 1/2 cup moong dal (yellow lentils)
• 1 tablespoon ghee
• 1 teaspoon cumin seeds
• 1 teaspoon ginger paste
• 1/2 teaspoon turmeric powder
• Salt to taste
• 3 cups water
• Fresh coriander for garnish

Method:

• In a pressure cooker, heat the ghee. Add cumin seeds and let them splutter. Then add the ginger paste and sauté for a minute.
• Add the moong dal and broken wheat dhalia to the cooker. Stir well.
• Sprinkle turmeric powder and salt, and add water.
• Close the lid of the pressure cooker and cook for 3-4 whistles, or until everything is soft and well-cooked.
• Garnish with fresh coriander and serve with a side of yogurt or pickle.

Why It’s Nutritious: This khichdi is a wholesome, easy-to-digest dish rich in proteins, fiber, and essential vitamins. The combination of moong dal and broken wheat provides a balanced meal with ample nutrition.

3. Broken Wheat Dhalia Pudding

Who said healthy food can’t be sweet? Broken wheat dhalia pudding is a nutritious dessert made with broken wheat, milk, and jaggery or honey. It’s a great alternative to traditional sugary desserts, and it’s rich in fiber and minerals.

Ingredients:

• 1/2 cup Airwat Food’s broken wheat dhalia
• 2 cups milk (or a dairy-free alternative)
• 1/4 cup jaggery or honey
• 1/4 teaspoon cardamom powder
• A handful of nuts (cashews, almonds, or walnuts)
• Raisins for garnish

Method:

• In a pan, dry roast the broken wheat dhalia for a few minutes until it turns golden brown.
• In another pan, bring the milk to a boil. Add the roasted dhalia and cook on low heat until it becomes soft and absorbs most of the milk.
• Add jaggery or honey and cardamom powder. Stir well and let it simmer for a few minutes.
• Add nuts and raisins for a crunchy texture.
• Serve warm or chilled, garnished with additional nuts if desired.

Why It’s Nutritious: This dessert is a healthy alternative to traditional puddings, offering a rich source of fiber, antioxidants, and healthy fats from the nuts. It also has a lower glycemic index due to the use of jaggery instead of refined sugar.

4. Broken Wheat Dhalia Salad

A broken wheat dhalia salad is a fresh, light, and nutritious meal option for lunch or dinner. This dish combines the health benefits of broken wheat with colorful vegetables and a zesty dressing.

Ingredients:

• 1 cup Airwat Food’s broken wheat dhalia
• 1 cucumber, diced
• 1 tomato, diced
• 1/2 red onion, finely chopped
• A handful of fresh coriander leaves
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Method:

• Cook the broken wheat dhalia by boiling it in water for 10-12 minutes until soft. Drain and let it cool.
• In a large bowl, mix the cooked dhalia with the diced cucumber, tomato, onion, and coriander leaves.
• In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
• Pour the dressing over the salad and toss to combine.
• Serve chilled as a refreshing and healthy meal.

Why It’s Nutritious: This salad is packed with vitamins, minerals, and fiber from the vegetables and broken wheat. The olive oil adds healthy fats, while the lemon juice gives it a tangy, refreshing flavor.

5. Broken Wheat Dhalia Pulao

A healthy and flavorful rice alternative, broken wheat dhalia pulao is a great way to enjoy the goodness of whole grains with aromatic spices and vegetables. It’s an ideal lunch or dinner option for those looking to eat clean and light.

Ingredients:

• 1 cup Airwat Food’s broken wheat dhalia
• 1 cup mixed vegetables (carrots, beans, peas)
• 1 onion sliced
• 1 tomato chopped
• 1 teaspoon cumin seeds
• 1 cinnamon stick
• 2-3 cloves
• 2-3 cardamom pods
• 1 bay leaf
• Salt to taste
• 2 cups water
• Fresh coriander leaves for garnish

Method:

• In a pan, dry roast the broken wheat dhalia for a couple of minutes until it turns slightly brown.
• Heat oil in a pan and add cumin seeds, cinnamon stick, cloves, cardamom, and bay leaf. Sauté for a minute until fragrant.
• Add the sliced onion and cook until golden brown. Then add the chopped tomato and cook until soft.
• Add the mixed vegetables, roasted broken wheat dhalia, and salt. Stir well.
• Add 2 cups of water, cover, and cook on low heat for 10-12 minutes or until the broken wheat is cooked through.
• Garnish with fresh coriander leaves and serve hot.

At Airwat Food, we understand the importance of providing high-quality, nutritious ingredients for your food business or home kitchen. Our broken wheat dhalia is carefully processed to retain its natural goodness, ensuring that every meal you prepare is packed with flavor and nutrition.

These five recipes showcase the versatility of broken wheat dhalia, allowing you to create everything from savory breakfasts to healthy desserts. Incorporating this wholesome ingredient into your daily meals not only boosts nutrition but also promotes a balanced, healthy lifestyle.

FAQ's:

Q1 What is broken wheat dhalia and why should I use it?

Broken wheat dhalia is a whole grain made by grinding wheat kernels into smaller pieces. It’s packed with fiber, protein, and essential nutrients, making it an excellent choice for a healthy diet. Using Airwat Food’s broken wheat dhalia ensures you're getting a high-quality, nutritious ingredient for your meals.

Q2 How do I cook broken wheat dhalia?

To cook broken wheat dhalia, simply boil it in water or broth for about 10-12 minutes, depending on the texture you prefer. Once cooked, it can be used in a variety of dishes such as upma, khichdi, salads, or even desserts.

Q3 Can I substitute broken wheat dhalia for rice or other grains in my recipes?

Yes, broken wheat dhalia is an excellent substitute for rice or other grains in many recipes. It has a similar texture to rice and works well in dishes like pulao, salads, and khichdi. It is also a great choice for anyone looking to reduce their carb intake while increasing fiber and protein.

Q4 Is broken wheat dhalia suitable for people on gluten-free diets?

No, broken wheat dhalia is made from wheat and contains gluten. It is not suitable for individuals with celiac disease or those following a gluten-free diet. 

Q5 What are the health benefits of broken wheat dhalia?

Broken wheat dhalia is rich in dietary fiber, which helps with digestion and promotes a feeling of fullness. It is also a great source of vitamins, minerals, and antioxidants, including B-vitamins, iron, and magnesium, which support overall health, boost metabolism, and maintain energy levels.