📸 Image coming soon for Broken Wheat Salad
Broken Wheat Salad
Lunch • India
How to Make Broken Wheat Salad (Traditional & Healthy Version)
Broken Wheat Salad, known locally as 'Dalia Salad', is an increasingly popular dish in India’s health-conscious kitchens. Dalia, or broken wheat, is a staple in North Indian households and is revered for its wholesome nutrition and versatility. Traditionally, broken wheat is used in porridges or upma, but its adaptation into a vibrant salad makes it perfect for modern lunch tables. The salad combines cooked dalia with fresh vegetables, herbs like dhania (coriander), and a tangy lemon dressing, making it a refreshing and filling meal. This salad is a great choice for those seeking light yet satisfying lunch options, especially during hot summers or as part of fasting rituals during festivals like Navratri. Its fiber-rich content keeps you full, while the medley of veggies adds crunch and flavor. Broken Wheat Salad is easy to prepare, suitable for busy weekdays, and can be customized for regional tastes—from adding South Indian tempering to incorporating Gujarati-style peanuts. Embracing this dish means honoring Indian grains while enjoying global health trends.
Ingredients(for 1 medium bowl per serving)
- 1 cup Broken wheat (dalia) (dalia)
- 1/2 cup, diced Cucumber (kheera)
- 1/2 cup, diced Tomato (tamatar)
- 1/4 cup, grated Carrot (gajar)
- 1/4 cup, finely chopped Onion (pyaz)
- 1, finely chopped Green chilli (hari mirch) - optional
- 2 tbsp, chopped Fresh coriander leaves (dhania)
- 1 tbsp Lemon juice (nimbu ras)
- 2 tbsp Roasted peanuts (mungfali) - optional
- to taste Salt (namak)
- 1/4 tsp Black pepper powder (kali mirch)
Instructions
- 1
Rinse the broken wheat (dalia) under running water. In a saucepan, add 2 cups of water and bring to boil. Add dalia and cook on low flame until soft but not mushy, about 10 minutes.
10 minutes
Do not overcook; grains should be separate and fluffy.
- 2
Drain excess water from cooked dalia and let it cool completely.
5 minutes
Spread dalia on a plate for quick cooling.
- 3
In a mixing bowl, combine cooled dalia, diced cucumber, tomato, grated carrot, and chopped onion.
3 minutes
Use fresh, crunchy vegetables for best texture.
- 4
Add chopped green chilli (if using), fresh coriander leaves, and roasted peanuts.
2 minutes
Peanuts add crunch and protein, but may be skipped for allergy-friendly version.
Why This Dish is Healthy
This dish is a healthy choice as it uses whole grains instead of refined ones, enhancing satiety and balancing blood sugar levels. Fresh vegetables offer micronutrients without extra calories, and lemon juice boosts vitamin C and aids digestion. The recipe is low in saturated fat and can be adapted for vegan and gluten-free diets, making it suitable for diverse health goals including weight loss and diabetes management.
Broken Wheat Salad is packed with dietary fiber, complex carbohydrates, and essential minerals like magnesium and iron. The inclusion of dalia makes it low in fat and high in energy, while vegetables add vitamins A, C, and antioxidants. Roasted peanuts contribute healthy fats and plant-based protein. This salad is ideal for maintaining digestive health, supporting weight management, and providing sustained energy. It contains no refined sugars and uses minimal oil, making it heart-friendly.
Pro Tips
- 💡Tip 1: Use freshly cooked dalia for best texture; leftovers may become sticky.
- 💡Tip 2: Add lemon juice and salt just before serving to keep vegetables crisp.
- 💡Tip 3: Garnish with pomegranate seeds for festive flair and antioxidant boost.
Storage & Serving
Store leftover salad in an airtight container in the refrigerator for up to 24 hours. Avoid freezing, as vegetables lose texture. Add lemon juice fresh before serving to maintain flavor.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
