Indian & South Asian · Breakfast · Lunch · Dinner
Vegetable Masala Dalia
दलिया (Dalia)
A warming, savory porridge of toasted broken wheat simmered with cumin, ginger, tomato and a colorful mix of vegetables. It is hearty, high in fibre and finished with a bright squeeze of lemon.
- Prep
- 15 min
- Cook
- 35 min
- Total
- 50 min
- Serves
- 4
Calories come from: Carbs 71% · Fat 17% · Protein 12%
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Ingredients
For 4 servings- 1 cup180 gBroken wheat (dalia)
- 4 cups960 gWater
- 1 tbsp14 gVegetable oil
- 1/2 tspMustard seeds
- 1 tspCumin seeds
- 1 medium110 gOnion, finely chopped
- 1 tbsp6 gFresh ginger, grated
- 1 small5 gGreen chili, finely chopped
- 1 medium120 gTomato, chopped
- 1 medium60 gCarrot, diced
- 1/2 cup55 gGreen beans, chopped
- 1/2 cup70 gGreen peas, frozen
- 1/2 tspGround turmeric
- 1 tsp6 gSalt
- 1/2 tspGaram masala (optional)
- 2 tbspFresh coriander leaves, chopped
- 1 tbsp15 gLemon juice
Steps
- 1
Dry-roast the broken wheat in a heavy pot over medium heat, stirring often, for 4-5 minutes until it smells nutty and darkens slightly.
- 2
Tip the toasted wheat onto a plate and set aside.
- 3
Heat the oil in the same pot over medium heat and add the mustard seeds; when they start to pop, add the cumin seeds.
- 4
Add the onion and cook for about 4 minutes until soft and lightly golden.
- 5
Stir in the ginger and green chili and cook for 1 minute.
- 6
Add the tomato and cook for 3 minutes until it softens.
- 7
Add the carrot, green beans, peas and turmeric and stir for 2 minutes.
- 8
Return the toasted wheat to the pot, pour in the water and add the salt.
- 9
Bring to a boil, then cover, lower the heat and simmer for 15-18 minutes, stirring occasionally, until the wheat is tender and the porridge is thick; add a splash more water if it gets too dry.
- 10
Stir in the garam masala if using, turn off the heat and rest covered for 3 minutes.
- 11
Finish with the lemon juice and chopped coriander and serve hot.
Swaps, storage and make-ahead
Swaps
- Swap the green beans and carrot for shredded cabbage or diced bell pepper if that is what you have on hand.
- Use frozen mixed vegetables instead of chopping fresh carrot, beans and peas to save prep time.
- For a gluten-free version, replace the broken wheat with quinoa or millet and adjust the water and cooking time to suit the grain you choose.
- Leave out the green chili for a milder version that suits kids.
Storage
Refrigerate leftovers in a covered container within 2 hours and eat within 3 to 4 days. It thickens as it cools, so stir in a splash of water and reheat until steaming hot all the way through.
Make ahead
Chop the onion, carrot, beans and tomato up to a day ahead and keep them covered in the fridge. You can also dry-roast the broken wheat ahead and store it cooled in an airtight jar for a few weeks.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenMustard
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (403 g) | Per 100 g | |
|---|---|---|
| Calories | 233 kcal | 58 kcal |
| Protein | 7.7 g | 1.9 g |
| Carbohydrates | 44 g | 10.9 g |
| of which sugars | 4.4 g | 1.1 g |
| Fiber | 8.3 g | 2.1 g |
| Fat | 4.7 g | 1.2 g |
| of which saturated | 0.4 g | 0.1 g |
| Sodium | 634 mg | 157 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
