Dalia or cracked wheat is also known as fada and bulghur and is made by milling wheat grains into small and coarse bits. Since dalia or bulghur is not a polished or refined form of wheat it is nutritionally more dense than wheat flour. Dalia is a great filler in breads, pilafs, soups, khichadis, and salads and also holds its own in a savory or sweet porridge. It is often touted as a weight loss and heart healthy food, which can be boiled, baked, roasted or fried.

I was first introduced to dalia after marriage. My mother-in-law would boil a cup of roasted dalia every morning while making her morning tea. This cooked dalia was the staple breakfast for my parents-in-law. They would both have it with pieces of finely chopped banana, sugar and milk. Every single day it would be the same and sometimes my daughters would join the dalia train but add raisins and nuts to their tiny bowls to make it a dessert.

I have recently started incorporating dalia more frequently into our diet either in the upma form or in soups or desserts. I am wondering if I am trying to recreate the comforting moments when we would spend our summers in Delhi with my in-laws and our lives revolved around food, family news and long walks in search of the perfect mangoes.

Traditionally, upma is a breakfast dish made from semolina. Dalia or cracked wheat is a great substitute and tends to be more rich in fiber and vitamins.

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Step by Step

1. Prepare the following:
2. Roast 1/2 c dalia in a pan on medium heat till it looks darker and toasty. Set aside.
3. Finely chopped 1 c mixed vegetables (frozen or fresh). You can use any combination of carrots, green peas, corn, onions, tomatoes, and french beans.
4. Heat a pressure pan and add 1 tsp oil.
5. Add 1 tsp mustard seeds and allow them to crackle.
6. Add 1 tsp cumin seeds, 1/8 tsp asafetida, a sprig of fresh curry leaves and saute for a few seconds.
7. Then add the chopped vegetables, onions first if using, then tomatoes and then the remaining veggies. Saute for 2-3 mins till the veggies are all coated with oil.
8. Then add the roasted dalia, 1.5 c of water, salt, sugar, and red chili powder.
9. Give it a good stir. Place the lid and whistle and allow it to cook for 2 whistles. Turn off the heat and allow the pressure to drop.
10. Serve hot with a dollop of ghee and squeeze of lemon juice.

Some Tips

Dalia or bulghur wheat can be bought at most Indian, Asian or Middle Eastern grocer stores. When I buy it, I roast the whole packet and store it in a glass jar. This way it is ready to use and saves time.

You can make this without a pressure pan or instant pot. Make it in a pan and cover when you add the water, you might have to add a little bit more water if the dalia is uncooked. I use a pressure pan because it is faster and I do not need to keep checking if the dalia is cooked.

You can add roasted peanuts or cashew nuts to raise the bar a bit. I just forgot the peanuts this time.