Dalia (Wheat Rava or Cracked Wheat Upma)

Cracked wheat
Cracked Wheat or Wheat Rava

Wheat is an important human food. Wheat grain is such a staple food that it is used to make flour for breads, cookies, cakes, pasta, noodles, couscous and for fermentation in making beer and more. Wheat is a nutritious food containing Protein, Carbohydrates, Fiber, Iron and very less amount of fat. In Northern part of India, wheat is the main staple food. I grew up eating it day in and day out that not a single day goes by without wheat in my family’s diet. A hot and fluffy Chappatis or Rotis made by my Mom even with a side of raita or pickle was the best thing to eat in this world. It is one of the most versatile food to cook. Today I have decided to awaken my taste buds with a wonderful childhood dish – Dalia.

Recipe: (Makes for 4 people)

2 cups cracked wheat
1 small onion (optional) chopped
< 1/4 cup peas
< 1/4 cup corn kernels (optional)
< 1/4 cup diced carrot
< 1/4 cup green
< 1/4 cup of diced potatoes
< 1/4 red bell pepper
1 tsp cumin seeds or jeera
1 – 2 tsp red chilli powder or per taste
1/2 tsp of turmeric powder
1 tbsp Oil
2 – 3 tsp Ghee or clarified butter
1/2 lime or lemon juice
Salt to taste

Heat ghee in a pan and saute the cracked wheat on medium flame until it is toasted. Then add twice the amount of water and pressure cook it. in the meanwhile, heat oil in a pan, add jeera. Add all the vegetables and saute well. Add the red chilli powder, turmeric, salt and mix well. Sprinkle some water if necessary to cook the vegetables. Once the vegetables are cooked, mix in the cooked cracked wheat. Squeeze the lime juice, garnish with cilantro and serve hot. This dish could be eaten any time – breakfast, lunch or dinner. It definitely feels light on your stomach. So, eat up your Dalia and this is my entry to Monthly Mingle.

Dalia in Spoon
Warm & soothing spoonful of dalia

This entry was posted in Corn, Dalia (Wheat Rava), Grains, Mutter (Peas), Vegetables and tagged , , , , , , , , , , , , . Bookmark the permalink.

8 Responses to Dalia (Wheat Rava or Cracked Wheat Upma)

  1. Meeta says:

    I love bulgur (cracked wheat) too. This is simply lovely with all the fresh vegetables!

  2. sharadhasankar says:


    Dalia is the best substitute for rice when you want to lose weight or when you are diabetic.

    I have written a couple of recipes here: http://healthydietforyou.wordpress.com/2008/03/02/wheat-rava-idli/

    You have got a very nice blog 🙂

  3. Pari says:

    i made this tonite for dinner……..didnt know what to expect.but it was very good.thanks for the recipe

  4. Sree says:

    I love Cracked Wheat dalia. It takes only few minutes to make…. I eat it very often as a substitue for rice.

  5. nilo says:

    How long do I have to pressure cook it? If u have any whistle instructions!

    • 365DaysVeg says:

      Nilo, You can pressure cook it for about 4 whistles on medium flame and simmer it for another 5 minutes. I hope this helps.

  6. Arya says:


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