Cracked Wheat Vegetable Recipe – Authentic Dalia & Roasted Veggies

Last Updated on 4 months by Neha Deshmukh

Cracked Wheat Vegetable Recipe – Authentic Dalia & Roasted Veggies

Hey everyone! If you’re looking for a comforting, healthy, and flavorful dish, you’ve come to the right place. I’m so excited to share my recipe for Cracked Wheat Vegetable – a delightful mix of nutty dalia (cracked wheat) and vibrant roasted veggies. It’s a dish that always reminds me of cozy evenings and wholesome goodness. I first made this when trying to incorporate more whole grains into our family’s diet, and it quickly became a favorite!

Why You’ll Love This Recipe

This recipe is a winner for so many reasons. It’s packed with nutrients, incredibly satisfying, and surprisingly easy to make. The combination of textures – the slightly chewy dalia and the tender-crisp vegetables – is just chef’s kiss. Plus, it’s a fantastic way to sneak in a good serving of veggies, even for picky eaters! It’s a complete meal in itself, perfect for a weeknight dinner or a light lunch.

Ingredients

Here’s what you’ll need to create this deliciousness:

• 1 cup dry roasted dalia/cracked wheat
• 1/2 tsp cumin seeds
• 3/4 tsp saunf/aniseed powder
• 1 tsp red chili powder or paprika
• 4 garlic cloves, lightly crushed
• 1 onion, sliced
• 1 carrot, julienned
• 1 red bell pepper, cut into 1-inch squares
• 1 yellow bell pepper, cut into 1-inch squares
• 1 eggplant or zucchini, cubed
• 1 tomato, pureed (about 150ml)
• 1 1/2 tsp maida (all-purpose flour)
• 1 1/2 tbsp olive oil
• Coriander leaves or parsley (for garnish)
• 1 tsp lemon juice (optional)
• Salt to taste

Ingredient Notes

Let’s talk about a few key ingredients!

• Dalia/Cracked Wheat: This is the star of the show! Dalia is a whole grain, making it a fantastic source of fiber and nutrients. You can find it easily in most Indian grocery stores. There are different types – roasted (like we’re using) and unroasted. Roasted dalia cooks faster and has a lovely nutty flavor.
• Saunf/Aniseed Powder: Don’t skip this! It adds a unique, slightly sweet and aromatic flavor that really elevates the dish. It’s a common spice in Indian cuisine, especially in savory dishes.
• Olive Oil: I love using olive oil for its health benefits and subtle flavor. However, traditionally, many Indian families use mustard oil or ghee for tempering spices. Feel free to experiment! Mustard oil gives a pungent kick, while ghee adds richness.
• Spice Level: Feel free to adjust the red chili powder to your liking. If you prefer a milder dish, start with 1/2 tsp.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Cook the Dalia: Bring 2 cups of water to a boil. Add ½ tsp salt and the roasted dalia. Simmer covered for 7-8 minutes, or until all the water is absorbed. Once cooked, spread it out on a plate to cool – this prevents it from getting mushy.
2. Temper the Spices: Heat the olive oil in a pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant. Then, add the crushed garlic and sliced onions. Sauté for about 3 minutes, until the onions turn golden brown.
3. Roast the Vegetables: Now, add the eggplant and carrot to the pan. Sauté for 8-9 minutes, stirring occasionally, until they start to soften. Toss in the bell peppers and cook for another 3 minutes. We want them to be tender-crisp, not completely soft.
4. Season and Simmer: Mix in the salt, red chili powder, and saunf powder. Add the tomato puree and cook for 5 minutes, stirring frequently. Pour in ½ cup of water and simmer until the sauce thickens slightly – about 5-7 minutes.
5. Assemble and Enjoy: Layer the cooked dalia on a plate. Top it with the roasted vegetables. Garnish with fresh coriander leaves or parsley and a squeeze of lemon juice (if using). Serve immediately and enjoy!

Expert Tips

• Don’t overcook the dalia! It should be slightly chewy, not mushy.
• Roasting the vegetables brings out their natural sweetness. Don’t rush this step!
• Taste as you go and adjust the seasoning to your preference.
• A little lemon juice brightens up the flavors beautifully.

Variations

This recipe is super versatile! Here are a few ways to customize it:

• Vegan Adaptation: Simply replace the olive oil with any vegetable oil.
• Gluten-Free Adaptation: Use gluten-free flour (like rice flour or besan) instead of maida.
• Spice Level Adjustment: Control the heat by adjusting the amount of red chili powder. My friend, Priya, loves to add a pinch of cayenne pepper for an extra kick!
• Festival Adaptation (Navratri/Fasting Friendly): Skip the maida altogether and use singhara (water chestnut) flour instead. This makes it perfect for fasting days.

Serving Suggestions

This Cracked Wheat Vegetable dish is delicious on its own, but here are a few ideas to complete your meal:

• A side of raita (yogurt dip)
• A simple salad
• Papadums (Indian crispy wafers)

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

FAQs

1. What is Dalia and what are its health benefits?

Dalia is a whole grain made from cracked wheat. It’s a great source of fiber, protein, and essential nutrients. It’s known for being easy to digest and is often recommended for people of all ages.

2. Can I use a different type of oil for tempering the spices?

Absolutely! As I mentioned earlier, mustard oil or ghee are traditional choices. Each oil will impart a slightly different flavor.

3. How can I adjust the sweetness/sourness of this dish?

You can add a pinch of sugar to enhance the sweetness, or a little more lemon juice for extra sourness.

4. Can I pre-chop the vegetables to save time?

Definitely! Pre-chopping the vegetables is a great way to speed up the cooking process, especially on busy weeknights.

5. What is Saunf powder and can I substitute it with anything else?

Saunf powder is made from ground fennel seeds. It has a unique licorice-like flavor. If you can’t find it, you can use a pinch of anise seeds, but the flavor won’t be exactly the same.