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How to Use Broken Wheat in the Kitchen
Broken wheat, also known as dalia or cracked wheat, is a staple in Indian kitchens with a rich history of culinary and medicinal use.
This wholesome grain is highly recommended for healthy diets and is especially beneficial for individuals with diabetes, obesity, and metabolic disorders.
Being rich in dietary fiber and complex carbohydrates, broken wheat helps in maintaining stable blood sugar levels, promotes weight loss, and keeps you full for a longer time.
Incorporate broken wheat into daily meals by using it in recipes like upma, khichdi, porridge, and salads. It provides a natural source of fiber, essential minerals, and energy-boosting carbs, making it a nutritious choice for a balanced diet.
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Recipes:
Broken wheat upma:
| Ingredients: |
| Broken wheat |
½ cup |
| Oil |
2 t.spoon |
| Salt |
as per taste |
| Mustard seeds |
¼ t.spoon |
| Curry leaves |
1 t.spoon |
| Asafoetida (hing) |
A pinch |
| Turmeric |
½ t.spoon |
| Green chilli |
2-3 (finely chopped) |
| Garlic |
2 t.spoon (paste or minced) |
| Jaggery (optional) |
1 t.spoon |
| Lemon/citron juice |
1 t.spoon |
| Fresh Coriander leaves |
2 t.spoon (chopped) |
| Recipe: |
| Soak the broken wheat in water for 6-7 hours or overnight. |
| Pressure cook it with salt and 4-5 cups of water. Once cooled, strain the excess water. |
| In a separate pan, heat oil and add mustard seeds. Let them splutter. |
| Add curry leaves, asafoetida, turmeric, and green chillies. Saute for a few seconds. |
| Add garlic paste and saute for 1-2 minutes until aromatic. |
| Add the cooked broken wheat to the pan. Mix well. Adjust salt and water if needed. |
| Finally, stir in jaggery (if using), lemon juice, and chopped coriander leaves. |
| Serve hot with coconut chutney or as a standalone meal. |
| A fiber-rich, diabetic-friendly, and easily digestible meal that supports weight loss, boosts energy and keeps you full longer. |
Broken Wheat Halwa:
| Ingredients: |
| Broken wheat |
½ cup |
| Jaggery |
½ cup |
| Raisins |
¼ cup |
| Water |
2 cups (use as needed) |
| Cardamom powder |
½ t.spoon |
| Poppy seeds |
2 t.spoon |
| Ghee |
2 t.spoon |
| Recipe: |
| Soak broken wheat overnight. |
| Steam the soaked wheat for 20-25 minutes using a steamer lined with muslin cloth until soft and fully cooked. |
| In a heavy-bottomed pan, heat ghee and add the steamed broken wheat. Saute for 1-3 minutes until aromatic and light golden brown. |
| Add raisins and saute until they puff up. |
| Add jaggery and 1½ cups of water. Mix well and cook until the mixture thickens. |
| Stir with a ladle, adding more water if needed to adjust the consistency. |
| Finally, add poppy seeds and cardamom powder. Mix well and cook for a minute. |
| Serve warm or at room temperature. |
| A nourishing and energy-boosting sweet dish that satisfies sugar cravings, supports stamina and is ideal for children's tiffin or elders' nutrition. |
Broken Wheat Idli:
| Ingredients: |
| Broken wheat |
½ cup |
| Rice |
½ cup |
| Mix lentils |
½ cup (moong dal, urad dal, toor dal mix) |
| Carrot |
½ cup (grated) |
| Oil |
2 t.spoon |
| Salt |
as per taste |
| Coriander leaves |
2 t.spoon (chopped) |
| Green chilli |
2-3 (chopped) |
| Curry leaves |
2 t.spoon |
| Mustard seeds |
1 t.spoon |
| Recipe: |
| Soak broken wheat, rice, and lentils separately in water overnight. |
| Grind each soaked ingredient into a smooth paste and mix them together. |
| Add salt and allow the batter to ferment for 4-5 hours in a warm place. |
| Once fermented, check the batter's consistency. It should be semi-liquid yet slightly thick. |
| In a pan, heat oil and add mustard seeds. Once they splutter, add curry leaves, grated carrots, chopped green chillies, and coriander leaves. |
| Saute briefly and add this tempered mixture to the idli batter. Mix well. |
| Grease the idli plates, pour the batter into molds or a plate, and steam for 8-10 minutes or until a knife inserted comes out clean. |
| Serve warm with coconut chutney or sambar. |
| A light, protein-rich, and fiber-filled steamed snack that supports digestion, provides sustained energy and is ideal for both kids and adults. |
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