📸 Image coming soon for Broken Wheat Porridge
Broken Wheat Porridge
Lunch • India
How to Make Broken Wheat Porridge (Traditional & Healthy Version)
Broken Wheat Porridge, also known as 'Daliya' in Hindi, is a classic Indian dish cherished for its wholesome goodness and versatility. Traditionally prepared using cracked wheat simmered with vegetables and aromatic spices, daliya porridge is a staple in many Indian households, especially in North India. Its mildly nutty flavor, soft texture, and comforting warmth make it an ideal lunch choice, particularly during cooler months or after festive feasting. In Indian culinary culture, daliya is often recommended as a nourishing meal for convalescents, elders, and children due to its easy digestibility and high nutritional value. Whether served plain or enhanced with seasonal vegetables, it is commonly enjoyed during festivals like Makar Sankranti, when wholesome grains are celebrated. With a balance of complex carbohydrates, fibre, and plant-based protein, this healthy porridge is a go-to for those seeking a filling yet light meal. Its adaptability across regions—spiced in Punjab, sweetened in Maharashtra—reflects India's rich culinary diversity.
Ingredients(for 1 medium bowl (approx. 250g))
- 1/2 cup Broken wheat (daliya)
- 2 cups Water (paani)
- 1/4 cup Carrot (finely chopped, gajar)
- 1/4 cup Green peas (matar, fresh or frozen)
- 1 small Onion (finely chopped, pyaaz)
- 1 small Tomato (finely chopped, tamatar)
- 1/2 inch Ginger (grated, adrak)
- 1 Green chili (finely chopped, hari mirch (optional for kids)) - optional
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt (namak)
- 1 tsp Ghee (clarified butter (use oil for vegan))
- 1 tbsp Fresh coriander leaves (hara dhania, chopped) - optional
Instructions
- 1
Rinse the broken wheat (daliya) thoroughly under running water and drain.
2 minutes
Soaking daliya for 10 minutes helps it cook faster.
- 2
Heat ghee in a pressure cooker or thick-bottomed pan. Add cumin seeds (jeera) and let them splutter.
2 minutes
Use a non-stick pan for easy cleaning.
- 3
Add chopped onions and sauté until translucent. Mix in grated ginger and green chili (if using), sauté for a minute.
3 minutes
For a milder flavor, skip the green chili.
- 4
Add carrots, green peas, and tomato. Cook for 3-4 minutes until vegetables soften.
4 minutes
Add any seasonal veggies for extra nutrition.
Why This Dish is Healthy
Broken Wheat Porridge is a heart-healthy, low glycemic index meal ideal for weight management and diabetes care. Its high fiber content supports gut health and keeps you feeling full longer, reducing unhealthy snacking. The use of minimal oil and plenty of seasonal vegetables makes this recipe nutrient-dense and suitable for all age groups. It’s a balanced, wholesome dish perfect for health-conscious eaters.
Broken wheat (daliya) is a powerhouse of dietary fiber, B vitamins, and essential minerals like iron and magnesium. This vegetarian porridge is low in fat, provides complex carbohydrates for sustained energy, and includes protein from wheat and peas. The addition of carrots, peas, and tomatoes boosts vitamin A, vitamin C, and antioxidants, supporting immunity and digestive health. Ghee in moderation adds healthy fats and enhances nutrient absorption.
Pro Tips
- 💡Roast daliya in ghee for deeper flavor and non-sticky texture.
- 💡Add a pinch of black pepper for extra warmth and digestive benefits.
- 💡For a smoother porridge, use finely chopped or grated vegetables.
Storage & Serving
Store leftover porridge in an airtight container in the refrigerator for up to 2 days. Reheat with a splash of water to restore creamy texture before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
