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 Benefits of Dalia, Broken Wheat, Bulgur Wheat, Lapsi

  Last Updated : Oct 09,2020

Benefits of Dalia, Bulgur Wheat, Broken Wheat, Lapsi

Dalia, Broken wheat has been since years a part of Middle Eastern cuisine, the most famous delicacy being Tabbouleh. Recently, with its well-known health benefits being known to a many of us, it has gained some place in Indian cuisine too. This type of wheat, also called as bulgur wheat or sometimes even cracked wheat, is most commonly used to make a one dish meal – khichdi. Upma, kheer, salad, adai, idli are a few more delicacies crafted from bulgur wheat. Low in fat and high in fiber is the nutrition quality that makes this grain a healthy dietary choice.

Bulgur Wheat Pancakes

Bulgur Wheat Pancakes

Call it dalia, broken wheat or bulgur wheat

It’s Nutrient Profile is very neat,

Control Diabetes, Control Heartbeat

Osteoporosis and Anemia it can beat,

Go ahead and whip up a treat

½ cup is all you need to eat.

8 Health Benefits of Dalia, Broken Wheat 

1. Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 1.3 g of fibre is what ½ a cup of raw broken wheat provides. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes. Try the famous South Indian Style Adai made using this grain, which is perfectly suitable for diabetics. It is devoid of rice. 



2. Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. Bulgur Wheat and Matki Pulao makes use of 2 main ingredients - bulgur wheat and matki which are a good source of iron. A serving of this Bulgur Wheat and Matki Pulao fulfils 12% of days requirement of iron

 Bulgur Wheat and Matki Pulao

 Bulgur Wheat and Matki Pulao

3. Magnesium in Dalia, Broken Wheat Helps Maintain Normal heartbeat : Apart from leafy vegetables and nuts, cereals are also a very good source of magnesium. Dalia, Broken wheat is one good source of magnesium amongst the cereal category which helps to maintain a regular heartbeat. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Vegetable Bulgur Wheat Khichdi is a delicacy which replaced dalia with rice. The salt also has been added in restricted amounts so it is beneficial for people with high BP too. 

 Vegetable Bulgur Wheat Khichdi, Low Salt Recipe

 Vegetable Bulgur Wheat Khichdi, Low Salt Recipe

4. Potassium in Dalia, Broken Wheat is Beneficial to Control Hypertension : Potassium is known as a vasodilator – it helps to maintain the pressure in the arteries and blood vessels. 41.4% of RDA (195 mg) from ½ cup of raw bulgur wheat is enough a reason to add it to your daily meal to keep blood pressure under control. Worried about how to create delicious delicacies with restricted quantity of salt using this bland bulgur wheat? Try our specially designed recipe with minimum salt like Bulgur Wheat Pongal is sure to please your palate. 

 Bulgur Wheat Pongal, Low Salt Recipe

 Bulgur Wheat Pongal, Low Salt Recipe

5. High Fibre, Low Fat in Dalia, Broken Wheat Assists in Weight Loss : This grain has the ability to swell enough after cooking, which along with its fiber count will keep you full for long hours and avoid bingeing on junk snacks in between meals. Additionally bulgur wheat doesn’t contribute much fat (1.2 g per ½ cup). What you can do is cook the grain, toss in some veggies for some antioxidants and toss it with a olive oil or lemon juice dressing to create a completely healthy vegetarian bowl. Want to try this combo? Try Black Bean and Bulgur Wheat Salad.

 Black Bean and Bulgur Wheat Salad

 Black Bean and Bulgur Wheat Salad

6. Minerals in Dalia, Broken Wheat Builds Strong Bones : Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calcium, phosphorus and magnesium to maintain the health of our bones. Dalia is one such grain which provides a good source of each of these 3 key nutrients. While calcium and phosphorus form the basis for building bones, potassium aids by assisting in calcium absorption and conserving its levels in the body. Lapsi Methi Muthia is a pleasing snack to make with bulgur wheat. Being steamed it is a good substitute to fried snacks. 

 Lapsi Methi Muthia, Dalia Bajra Methi Muthia

 Lapsi Methi Muthia, Dalia Bajra Methi Muthia

7. Protein in Dalia, Broken Wheat Speeds Growth : Dalia supplies 6.1 g of protein in about ½ cup. This good dose of protein is a boon especially for vegetarians for growth and development of all cells and tissues. This would serve as a health option for kids in growing stage and women in their pre-conception or gestational stage. Protein has other functions to perform too. It is needed by the body for bone strength, as a part of visual cycle and many other metabolic activities. So do not miss out on adding it at least once in 2 to 3 days to your meals. Try interesting recipe like Broken Wheat Upma so you are not easily bored of adding this grain to your diet.

Broken Wheat Upma

Broken Wheat Upma

8. B Vitamins in Broken Wheat Supports Energy Metabolism : Thiamin (34.3% of RDA), Riboflavin (4.2% of RDA) and Niacin (17.1% of RDA) are B vitamins that broken wheat provides. Do you know that these B vitamins are key nutrients which together to promote energy metabolism providing your body cells with much needed energy. Separately, thiamin helps produce RBC and Niacin functions in improving skin and brain health too. Fada ni Khichdi is a one dish meal to make up for all these vitamins at one go. 

Fada ni Khichdi

Fada ni KhichdiFada ni Khichdi

Course-wise Recipe Ideas with Dalia, Broken Wheat

1. Breakfast – Porridge, Upma, Idli, Pancakes

2. Lunch – Salad, Pita Pocket, Risotto, Pulao

3. Snacks – Adai, Tikki, Burger, Muthia

4. Dinner – Khichdi, Paratha

Broken Wheat Salad with Chick Peas and Roasted Pepper ( Soups and Salads )

Broken Wheat Salad with Chick Peas and Roasted Pepper ( Soups and Salads )

Nutrition Facts of Dalia, Broken Wheat, Bulgur Wheat

½ Cup of raw Dalia, Broken Wheat is about 75 grams

RDA stands for Recommended Daily Allowance.

Energy - 267 calories

Protein – 6.1 g

Carbohydrate – 57.9 g

Fat – 1.2 g

Fiber – 1.3 g

Paneer and Broken Wheat Patties in Whole Wheat Pita Pocket

Paneer and Broken Wheat Patties in Whole Wheat Pita Pocket

See full nutritional details of Dalia in Dalia, Broken Wheat glossary

benefits of dalia, bulgur wheat,broken wheat, lapsi

 by Tarla Dalal
Adai is a very popular snack in parts of South India, where it is served as Breakfast or as supper. Traditionally, this dosa-like snack is made with a batter of rice and lentils, flavoured with chillies, pepper and other ingredients. In this diabetic-friendly variant, we have substituted rice with broken wheat, which not only matches up to the original in terms of flavour but also gives a unique texture that is absolutely delectable. Diabetics can have two Adais for Breakfast , to meet their nutrient requirements.
 by Tarla Dalal
This yummy pulao is so tasty that you won’t feel the absence of rice in it! Made of nutritious bulgur wheat, teamed up with a horde of veggies, this pulao is pleasantly-spiced and has a nice mouth-feel too. Bulgur wheat, also known as broken wheat, is loaded with fibre and is a good substitute to high glycemic index rice. Being low in sodium, potassium and phosphorous, this Bulgur Wheat Pulao is just right for diabetics with minor kidney problems or high blood pressure. We have roasted the bulgur wheat to remove the raw smell and also reduce the cooking time. This recipe does not require soaking, so you need not plan in advance for it. Just ensure that while preparing this recipe you do mix it vigorously, otherwise it might get mushy. Enjoy how to make Bulgur Wheat Pulao recipe with detailed step by step photos.
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Vegetables add a splash of colours and refreshing textures to what might otherwise be a boring khichdi. The Vegetable Bulgur Wheat Khichdi is a wonderfully tasty and super healthy dish that’s ideal for those with diabetes, kidney problems or high blood pressure. Not only is the recipe low salt, but it’s made out of bulgur wheat, an ingredient that is low in phosphorous and potassium as compared to other cereals. Apart from injecting some fun into the dish, the veggies also bring in loads of fibre, which helps to manage sugar levels better. Even though there is less salt in this khichdi, the taste is not compromised as it has a good balance of taste-enhancing ingredients like ginger, garlic, tomatoes, onions and spice powders. The recipe uses very little oil, and so you should keep stirring continuously to prevent the spices and vegetables from sticking to the pan and getting charred. Try other low-salt recipes like Nourishing Khichdi.
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 by Tarla Dalal
An energy-dense salad, this is almost a meal in its own right! The Black Bean and Bulgur Wheat Salad also gives good quality protein and dietary fibre to keep you fit and fine. The best part is that this healthy bowlful can be whipped up very easily, so you can opt for this when you do not have time to prepare a full-fledged meal.
 by Tarla Dalal
When you think ‘patties’, you immediately think of potatoes, raw bananas and a few such stereotypes veggies. You will be happily surprised to note that broken wheat, paneer, mushroom and some veggies can together make a mouth-watering patty, flavoured in oriental style with soy sauce and chilli sauce. These nutritious broken wheat and paneer patties can be packed in a snack box or used as an innovative stuffing for burger buns, rotis or pita pockets.
Break out of the routine! reach out for the wheat dalia jar rather than for semolina when you make breakfast tomorrow. Wheat has ample protein, calcium, fibre and other nutrients essential for an energetic and healthy lifestyle. You can make the broken wheat upma attractive to kids by adding their favourite veggies including colourful carrots and green peas.
Think beyond lapsi and upma, and try this nutritious meal with broken wheat. All it requires is a little modification to the traditional khichdi, to make a super tasty but healthy and oil-free recipe. We have replaced rice with broken wheat and added veggies and dal to make the combo healthier and more tasty too. Broken wheat provides calcium, folic acid, fibre, iron and other nutrients. Being rich in fibre, broken wheat is also a good option for weight-watchers. The Fada ni Khichdi is best enjoyed fresh, but if you are serving it later, it might get thick so adjust the consistency with a little water, heat and serve.
 by Tarla Dalal
Next only to Idli and Dosa, Pongal is amongst the most popular breakfast recipes in South India. Usually made of rice and moong dal, cooked and spiced up with pepper and cumin seeds, Pongal is quite sumptuous and ensures that you don’t get hungry till lunch time! We have made this popular recipe healthier by replacing rice with bulgur wheat, to enhance the fibre content. Amazingly flavourful, with hints of pepper, ginger and cumin, this Bulgur Wheat Pongal is sure to please your tummy and your taste buds. Serve it immediately after preparation. On a day when you are feeling indulgent, garnish this Pongal with some roasted cashews and feel the taste spike up further. A few more low salt snack options are Seviyan Upma and Poha Handwa .
 by Tarla Dalal
This sumptuous and simple dish is enlivened with the addition of vegetables and sprouts. Sprouting not only enhances the nutritive value of foods but also makes them easier to digest. It is really easy to make sprouts at home - simply soak the matki in water for 6 to 8 hours and then wrap them in a damp muslin cloth for 2 to 3 days taking care to keep the muslin damp at all times. You can also try other interesting diabetic friendly recipes like the Buckwheat, Moong and Vegetable Khichdi and the Hariyali Mixed Sprouts Pulao .
lapsi methi muthia recipe | dalia methi bajra muthia | broken wheat fenugreek leaves muthia | with amazing 24 images. lapsi methi muthia recipe is also known as dalia methi bajra muthia. Lapsi muthia are easy to make and can be prepared very quickly! Dalia, bajra flour, fenugreek leaves, the main ingredients that are the base of the dalia methi bajra muthia are super tasty!! Muthiya or Muthia are popular Gujarati savoury snacks. They are mostly steamed and very nutritious but, you can even fry them to make a crispy evening snack. They can be eaten as an evening snack with tea or for breakfast with chutney. You can incorporate a myriad of vegetables, spices and flours to make muthiya recipe variations. lapsi methi muthias are sure to keep you 'full' for a long time. These are slightly more crumbly than the regular muthias because of the broken wheat, but I guarantee that you will love them. The tinge of garlic adds to the flavour of broken wheat fenugreek leaves muthia, while baking soda makes them softer. You can also use fruit salt instead of soda. Lapsi muthia fall under the category of Gujarati farsans. You can use this recipe as a tiffin treat for your kids or serve it as an evening snack with a hot cup of Masala tea. Serve dalia methi bajra muthia with Green Chutney or Sweet Chutney. Enjoy lapsi methi muthia recipe | dalia methi bajra muthia | broken wheat fenugreek leaves muthia | with detailed step by step recipe photos and video below.
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