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
Step-by-step instructions
Step 1 · Rinse the broken wheat (dalia) under running water
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.
Step 2 · Drain excess water from cooked dalia and let it cool completely
Drain excess water from cooked dalia and let it cool completely.
Step 3 · In a mixing bowl
In a mixing bowl, combine cooled dalia, diced cucumber, tomato, grated carrot, and chopped onion.
Step 4 · Add chopped green chilli (if using)
Add chopped green chilli (if using), fresh coriander leaves, and roasted peanuts.
Step 5 · Season with salt and black pepper powder
Season with salt and black pepper powder. Pour in lemon juice and toss everything gently to combine.
Step 6 · Let the salad rest for 5 minutes for flavors to meld
Let the salad rest for 5 minutes for flavors to meld. Serve in bowls, garnished with extra coriander leaves.
Why this recipe 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.
A note on tradition
Broken wheat or dalia is commonly used in North Indian cuisine, especially in Punjab and Uttar Pradesh. Traditionally prepared as porridge, its salad form is gaining popularity for health-conscious meals. It is sometimes made during fasting festivals like Navratri, where light, grain-based meals are preferred. The dish adapts well to regional tastes, with South Indian households adding mustard seeds and curry leaves for tempering.