Bulgur Wheat and Spinach Dalia

When I think of comfort food dalia and khichdi are the first thing that comes to my mind. Growing up in India I have memories of having a warm and comforting bowl of dalia when feeling unwell or during cold winter days. It’s a staple meal for toddlers and young children, as it’s a one pot dish and made with very basic, simple ingredients (which can be spiced up as this has been with spinach) and without any spices. Dalia has a porridge like consistency, however one can make it thicker based on preference.

Despite dalia being super healthy and nutritious it’s still not the first choice for people to make as its a plain and some what bland. However this recipe is rich in protein, fibre, and it taste super delicious. This is the perfect dish to try when you’re looking for a healthy option for a light lunch or dinner.

This bulgur wheat and spinach dalia is best served piping hot with ghee tadka, yogurt, papad, and a pickle on the side.

What is Dalia??

Dalia is the popular name for broken wheat, fada (in Gujarat) or cracked wheat in India, which is popularly known as bulgur wheat. It is a whole wheat grain that is broken down or pounded and includes the husk which makes it a great source of fibre and nutrition. They come in different sizes from fine to medium to large. It’s a healthy and delicious one pot meal and a very versatile ingredient. You can make sweet or savoury dalia, porridge, pulao, khichdi or even use it in salads!

How to Cook Dalia

Dalia on its own is very easy to cook. You don’t need to soak the broken wheat or the dal in advance. Basic dalia can be ready in less than 20 minutes. However, this dalia recipe, though simple to make, requires a bit more prep time.

Cooking dalia in a pressure cooker can be a little tricky at times. The number of whistles you should allow depends on how high the heat is. Not to mention you should be careful not to open the lid until it has cooled down and when the internal pressure has been released. For this recipe, set the heat at medium and allow for three whistles, before removing from heat. You can also make the dalia in an Instant pot.

Helpful Tips and Tricks To Make Bulgur Wheat and Spinach Dalia

• Vegan : If you are looking for a vegan option just substitute the ghee for vegetable oil. The rest of the ingredients used in the recipe are vegan friendly.
• Vegetables : Often people ask if they can add any other vegetables to this dalia. I have tried it with a few vegetables but personally I prefer to make this particular one as it is. But you can add carrots, potatoes, cauliflower or peas if you like!
• Blanching the spinach: To get a vibrant and beautiful green colour its important to blanch the spinach for less then a minute and put it straight into ice water. That helps retain the colour of the spinach.
• Dalia tastes best when served fresh and piping hot, right from the cooker. But if you have leftovers, you can store them in the fridge for up to 2 days, in an air-tight container. If it becomes a little dry after storing it in the fridge, add a little hot water while reheating and mix properly. Heat until hot and serve.
• I like to add a second tadka to my dalia for more flavour, however this is completely optional . For 2nd tadka, heat 1/2 tbsp ghee in a tadka pan, add 1 clove sliced garlic and cook until the garlic turns light golden brown in colour, further add, a pinch of hing, 2 whole red chillies and a pinch of red chilli powder, as soon as you add the red chilli powder, pour the tadka over the dalia and serve hot, with the yogurt or raita.

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Broken Wheat and Spinach Dalia

Serves: 2-3 Prep Time: 15 Minutes Cooking Time: 20 Minutes 20 Minutes

Nutrition facts: 200 calories 20 grams fat

Rating: 5.0/5

( 1 voted )

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Ingredients

For the Dalia

• 1/2 cup dalia (broken Wheat)
• 1/3 cup yellow moong dal (skinless)
• 1/8 spoon turmeric powder
• 1/2 tbsp ghee
• Salt to taste
• Water as required up to 3 cups

For the Spinach Puree:

• 2 cups fresh spinach leaves
• 2 cloves garlic
• 1 green chilli (optional)
• 2 tbsp fresh mint leaves
• 2 tbsp fresh coriander leaves

For the Tadka

• 1 tbsp ghee
• 1/2  tsp cumin seeds
• 1/8 tsp asafoetida (hing)
• 2 tsp ginger, chopped
• 2 cloves garlic, chopped
• 1 medium red onion, finely chopped
• 1 tomato, finely chopped
• 1 tsp coriander powder
• 1 tsp cumin powder
• 1 tsp garam masala
• Salt to taste

method

1. Put a pressure cooker on medium heat and add 1/2 tbsp of ghee. Add the broken wheat and moong dal and sauté for 1-2 minutes. Further add the slat and turmeric powder, add water & fill up to 3.5 cups of water. Pressure cook for 2-3 whistle on medium heat, once whistled, switch off the flame and allow the pressure cooker to depressurise naturally to open the lid. Once depressurised, open the lid & just lightly stir with fork. 
2. Clean the spinach & wash thoroughly, to remove any dirt.
3. For blanching, set water for boiling in a stock pot, add a pinch of salt and the washed spinach leaves, and cook briefly for a minute, immediately dip into ice cold water to retain its colour. Drain after 3-4 minutes.
4. Transfer the blanched spinach in high speed blender, add fresh mint leaves, fresh coriander, green chillies & garlic, blend into a fine puree. Keep aside.
5. Set a pan on medium high heat, add ghee & cumin seeds, allow the cumin seeds to crackle. Add the hing, ginger, & garlic. Cook them for a minute on medium high heat.
6. Now add the chopped onions & continue to cook on medium high heat, until the onions are translucent.  Lower the flame to medium-low & add the tomatoes, salt to taste & all the powdered spices, stir and cook for 2-3 minutes. Add 2 - 3 tbsp of water to avoid the spices from burning. Cook well until the tomatoes are soft and mushy
7. Add the spinach puree, stir & cook for 4-5 minutes on medium flame. Add the cooked dalia a some boiling water. Stir gently & cook. If its too thick add some boiling water. Once cooked, taste and adjust salt as per taste and mix well, spinach dalia is ready. Serve hot with yoghurt or raita.

Did You Make This Recipe?

If you did, take a picture and tag me on Instagram at @poetryofspices!