Also known as
Cracked wheat, Dalia, Bulgar, Burghul, Fada, Lapsi, Bulgar Wheat, Couscous
What is broken wheat, dalia, bulgur wheat?
Broken wheat or cracked wheat or couscous is made by milling whole raw wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining. Such cracked wheat has a large number of uses, especially as a dietary supplement. When broken wheat is cooked, it has a hearty, warm aroma and a delightful, grainy taste. It is slightly nutty and chewy.
Bulgur wheat is also made by cracking wheat kernels. Bulgur, however, is made from wheat kernels that are steamed and toasted before cracking, so they develop a rich, nutty flavour. Bulgur also requires minimal cooking, since it is already partially-cooked.
Broken wheat may be ground into coarse, medium or fine kernels.
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.
Cooked broken wheat (dalia)
To cook broken wheat, first clean and wash well with water. Drain using a thin strainer and then soak in water for 20-30 minutes. In a deep pan, add the soaked broken wheat along with water and salt. There should be enough water to cover the wheat well. Boil on a medium flame and simmer, stirring in between till the broken wheat turns soft and is cooked well. Drain the excess water (if present) and use as required.
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
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
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)
3.6 mg of Vitamin B3 (Niacin) = 17.1% of RDA (about 16 to 21 mg for men)
27.7 mg of Calcium = 2.77% of RDA (about 1000 mg)
3.7 mg of Iron = 18.5% of RDA (20 mg for women)
108 mg of Magnesium = 30.85% of RDA (about 350 mg)
223.5 mg of Phosphorus = 37.25% of RDA (about 600 mg)
195 mg of Potassium = 41.4% of RDA (about 4700 g)