What is broken wheat, dalia, bulgur wheat? Glossary, uses, recipes, benefits

Broken wheat, often referred to as dalia in India, is a form of whole wheat grain that has been coarsely ground or cracked. It's produced by milling raw wheat kernels into smaller, uneven pieces. This process retains the bran, germ, and endosperm of the wheat kernel, making dalia a whole grain and thus rich in fiber, vitamins, and minerals. Unlike finely ground flours, dalia has a distinct texture, which gives it a different mouthfeel and cooking properties, making it a popular and healthy staple in Indian households.

Bulgur wheat, while often used interchangeably with broken wheat or dalia in some contexts, is a specific type of broken wheat that has undergone an additional processing step: parboiling. After being cracked, the wheat kernels are partially cooked (parboiled) and then dried. This pre-cooking makes bulgur wheat much faster to cook than raw broken wheat (dalia) and gives it a slightly chewier texture and a nutty flavor. Bulgur is particularly prominent in Middle Eastern and Mediterranean cuisines (think tabbouleh), but it has also found its place in Indian kitchens due to its nutritional benefits and quick cooking time.

In India, dalia (broken wheat) is widely used for its health benefits and versatility. One of its most common applications is in making dalia khichdi, a wholesome and easy-to-digest savory porridge typically cooked with vegetables and sometimes lentils. This makes it an excellent choice for light meals, especially for those recovering from illness, for children, or for individuals looking for a healthy and filling option. It's also frequently prepared as a simple porridge for breakfast, often cooked with milk and sugar or jaggery, or simply with water and a pinch of salt.

Dalia's high fiber content makes it a favored ingredient for those focusing on health and wellness. It aids in digestion, helps prevent constipation, and promotes satiety, which can be beneficial for weight management. Due to its low glycemic index (GI), dalia is also considered a good option for diabetics as it helps in the slow and steady release of glucose into the bloodstream, thereby managing blood sugar levels effectively. Its nutrient profile, including B vitamins, iron, and magnesium, further enhances its appeal as a nutritious food source.

While bulgur wheat is less traditional in India than dalia, it has gained traction, especially among health-conscious individuals and those seeking quicker cooking alternatives. Its parboiled nature makes it suitable for quick salads, like an Indianized tabbouleh, or as a quicker base for pulao-like dishes where the distinct grains are appreciated. Some also use it in savory upma preparations or even in sweet dishes like kheer or payasam, much like traditional dalia.

In essence, both broken wheat (dalia) and bulgur wheat are whole grain forms of wheat that offer significant nutritional advantages over refined grains. Dalia, the raw cracked wheat, is a long-standing staple in India, valued for its digestive benefits and use in comfort foods like khichdi and porridge. Bulgur wheat, with its pre-cooked nature, provides a convenient and equally nutritious alternative, expanding the possibilities for incorporating healthy whole grains into the diverse tapestry of Indian cuisine.

Also known as

Cracked wheat, Dalia, Bulgar, Burghul, Fada, Lapsi, Bulgar Wheat, Couscous

Large-sized broken wheat

Large-sized broken wheat has a firm texture. It can be used as a cereal, or in casseroles, salads and stuffing. Toast them to boost the flavour and shorten the cooking time.

Medium-sized variety of broken wheat

Medium-sized wheat kernels are usually used for savoury preparations like upma or namkeen dalia.

Fine-sized broken wheat

Small, crushed wheat kernels have a firm and fine texture. These are usually used to prepare broken wheat kheer or sweet lapsi with milk.

How to select broken wheat

• Read the labels and the expiry date before buying.

• The broken wheat should be clean, evenly-sized and without any foreign particles like dust or stones.

Culinary uses of broken wheat, dalia, bulgur wheat

Broken wheat used in breakfast

Cook up an ideal breakfast with broken wheat combined with vegetables/fruits. This Broken wheat upma with a crunch of vegetables provides loads of nutrients, also this Broken Wheat, Oats and Apple Porridge is a winning combination of two power-packed cereals. Rich in fibre, this Bulgur wheat pancakes eases digestion and are an indefectible food during pregnancy.

broken wheat upma recipe | dalia upma | healthy dalia upma | godi upma

Replace the fattening potato with this superfood dalia, this whole wheat and paneer patties with an oriental flavour can be packed in the snack box. You can also make a whole wheat vegetable burger or whole wheat pita pocket which is quite nourishing Use Broken Wheat to substitute Rice

South Indians for breakfast have a popular snack called Adai which we have substituted rice with broken wheat to make it healthy and diabetic friendly.

• It is often used to make soups and to stuff vegetables.

• Many people use it as a staple, serving vegetables or meats alongside it.

• It can also be used in grain pulaos, multi-grain breads and pancakes.

• In Middle Eastern cuisine, Tabbouleh salad made of broken wheat is very famous

• In India, several kheers and sweet dishes like lapsi are prepared using broken wheat.

• In south India, broken wheat kheer prepared along with coconut milk and jaggery is a festive delicacy.

• Broken wheat upma is yet another popular breakfast or snack item in India. The savoury preparation is similar to rawa upma with vegetables.

• It may be prepared as a soft-cooked bhaath, along with lentils, veggies, peanuts and tamarind pulp or lemon juice for tang.

How to store broken wheat:

• Broken wheat should be stored in an airtight container in a cool, dry and dark place.

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.

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.

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.

For complete Health Benefits of Dalia, Broken Wheat read this article.

Nutrition Facts of Dalia, Broken Wheat

½ Cup of raw 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

Vitamins:

0.55 mg of vitamin B1 (Thiamine) = 34.3% of RDA (about 1.2 to 1.6 mg for men)

0.08 mg of vitamin B2 (Riboflavin) = 4.2% of RDA (about 1.4 to 1.9 mg for men)