Are you struggling to balance the delicious food and effective weight loss? If so, it’s time to try nutritious dalia recipes for weight loss and incredible health benefits. Often known as broken wheat, dalia offers high dietary fibre, complex carbohydrates, protein, and B-complex vitamins. Dalia's versatility knows no bounds, from savoury khichdis to hearty soups, refreshing salads, and even unique dosas. This way, with dalia, you don’t have to sacrifice taste for health. Instead, it offers the perfect opportunity to make flavourful and weight-loss-friendly meals.
But how can you include Dalia as a comforting breakfast, a light lunch, or an energising dinner? This blog brings you seven delicious dalia recipes for weight loss that are super easy to prepare and also discusses the health benefits of losing excess weight.
Table Of Contents
1. Is Dalia Good For Weight Loss?
2. 7 Dalia Recipes For Weight Loss
3. The Final Say
4. FAQs
5. References
Is Dalia Good For Weight Loss?
Dalia, also known as quality broken wheat, is a popular breakfast cereal and one of India's healthy meal ideas for weight loss. It's like a superfood for weight loss because it's packed with fibre and protein. Let’s know why dalia can help you shed those extra calories:
- Fibre is like a sponge in your tummy. It absorbs water and makes you feel full for longer. This means you'll eat less throughout the day, which is key for weight loss.
- Dalia is a complex carbohydrate, which means it's broken down slowly by your body. This prevents your healthy blood sugar from spiking, which causes cravings and overeating.
- Protein is essential for building plus repairing tissues. It also helps your body burn more calories at rest, which is called your metabolism.
- Dalia is easy to digest, so it won't upset your stomach. This is important because digestive issues can sometimes sabotage weight loss efforts.
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
7 Dalia Recipes For Weight Loss
For a tasty and healthy grain that helps you feel full and satisfied, all while helping you reach your weight loss goals, try Dalia or Broken Wheat. So, let's explore these seven dalia recipes for weight loss that are super easy to make:
1. Moong Dal & Veggies Dalia Khichdi
This dish is a perfect mix of high-fibre Dalia and protein-packed moong dal, making it a nutritious weight-loss meal. Dalia provides complex carbohydrates, which are digested slowly, helping curb hunger. Adding carrots, peas, and spinach enhances the dish with vitamins A and C, plus required minerals like iron to support healthy blood flow and hydration. With minimal fat, these Indian healthy recipes for weight loss help reduce calorie intake while keeping you energetic.
Ingredients:
- Dalia (broken wheat) - ½ cup
- Moong dal (split green gram) - ¼ cup
- Carrot (chopped) - ¼ cup
- Green peas - ¼ cup
- Spinach (chopped) - ½ cup
- Cumin seeds - 1 tsp
- Turmeric powder - ¼ tsp
- Ghee or olive oil - 1 tsp
- Water - 3 cups
- Salt - as per taste
Steps To Make This Dalia Recipe For Weight Loss:
1. Heat healthy olive oil over medium heat. Add cumin seeds and let them splutter until aromatic.
2. Add the chopped vegetables (carrot, peas, and spinach) and sauté for 2-3 minutes to enhance their flavour and texture.
3. Stir in the soaked Dalia and moong dal, mixing them well with the vegetables.
4. Add turmeric powder, salt, and water. Stir everything and close the lid of the cooker.
5. Cook on medium heat for 3-4 whistles or until the Dalia and dal are soft and well-cooked.
6. Serve hot with plain yoghurt or a pickle for added flavour.
2. Chickpeas Sprouted Dalia Salad
This salad combines fibre-rich dalia with protein-packed sprouted chickpeas. Fibre aids digestion plus promotes a feeling of fullness, while protein supports muscle building and repair. Fresh vegetables like cucumber and tomato offer electrolytes, helping hydrate and providing antioxidants to fight inflammation. This low-calorie meal prep recipe is perfect for weight loss.
Ingredients:
- Dalia (cooked) - ½ cup
- Sprouted chickpeas - ½ cup
- Tomato (chopped) - 1 medium
- Cucumber (chopped) - 1 medium
- Lemon juice - 1 tbsp
- Coriander leaves (chopped) - 2 tbsp
- Black pepper powder - ¼ tsp
- Olive oil - 1 tsp
- Salt - as per taste
Steps To Make This Dalia Recipe For Weight Loss:
1. Cook the Dalia by boiling ½ cup of raw Dalia in water until soft. Let it cool completely before using it in the salad.
2. In a large bowl, carefully add the cooked Dalia, sprouted chickpeas, chopped tomato, and cucumber.
3. Drizzle healthy olive oil and lemon juice over the mixture for a tangy and fresh flavour.
4. Sprinkle black pepper powder and salt as per your taste.
5. Garnish with fresh coriander and serve immediately for a refreshing meal.
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3. Herby Vegetable Broth Dalia Soup
This comforting soup for weight loss as it is low in calories yet offers nutrients. The dalia provides fibre, which helps with satiety and digestion, while the vegetable broth is hydrating and full of vitamins and minerals. Vegetables like carrots, celery, and zucchini offer antioxidants. The herbs also healthily boost metabolism. This light yet nutritious soup is ideal for detox or light meals.
Ingredients:
- Dalia (broken wheat) - ¼ cup
- Carrot (chopped) - ½ cup
- Celery (chopped) - ½ cup
- Zucchini (chopped) - ½ cup
- Garlic (minced) - 2 cloves
- Vegetable broth - 3 cups
- Olive oil - 1 tsp
- Mixed herbs (oregano, thyme) - 1 tsp
- Salt and pepper - as per taste
Steps To Make This Dalia Recipe For Weight Loss:
1. Dry roast the Dalia for 3-4 minutes until lightly golden and aromatic. Set aside.
2. Heat healthy olive oil in a large pot. Add minced garlic and sauté for a minute until fragrant.
3. Add the chopped carrots, celery, and zucchini to the pot, and sauté for 2-3 minutes to slightly soften the vegetables.
4. Stir in the roasted Dalia and mix well with the vegetables.
5. Pour in the healthy vegetable broth and bring the mixture to a gentle boil.
6. Add the mixed herbs, salt, and pepper to taste, and carefully reduce the heat to simmer for nearly 15-20 minutes.
7. Serve the soup hot, garnished with fresh parsley or basil, for an added flavour.
4. Oats & Bananas Dalia Dosa
These weight loss oats recipes combine the benefits of oats and dalia, offering soluble and insoluble fibres, which help reduce cholesterol and improve digestion. The bananas provide natural sweetness and potassium, reducing bloating. This dosa is a wholesome breakfast option that keeps you energised and curbs hunger, making it ideal for weight loss.
Ingredients:
- Dalia (powdered) - ½ cup
- Oats (powdered) - ½ cup
- Banana (mashed) - 1 medium
- Water - as needed
- Salt - a pinch
- Oil - for greasing
Steps To Make This Dalia Recipe For Weight Loss:
1. Blend oats and Dalia into a fine powder if not already powdered. Combine them in a bowl.
2. Add a pinch of salt and mashed banana to the powdered mixture. Gradually add water and mix to form a smooth batter of pouring consistency.
3. Heat olive oil, add the batter to the pan, and properly spread it in a circular motion to form a thin dosa.
4. Cook on one side for 2-3 minutes until golden, then flip and cook the other side for another minute.
5. Serve warm with mint chutney or plain yoghurt for a healthy, satisfying meal.
5. Dalia Upma With Mixed Seeds
This upma is a fibre-rich and protein-packed dish, thanks to the combination of dalia and mixed seeds like flaxseeds, sunflower, and sesame seeds. These seeds in all the nutritious Indian breakfast recipes offer omega-3 fatty acids, which support brain and heart health and reduce inflammation. Vegetables add Vitamin C and potassium, while fibre keeps you full longer plus aids in weight loss.
Ingredients:
- Dalia (broken wheat) - ½ cup
- Mixed seeds (flaxseeds, sunflower seeds, sesame seeds) - 2 tbsp
- Onion (chopped) - 1 small
- Carrot (chopped) - ¼ cup
- Beans (chopped) - ¼ cup
- Peas - ¼ cup
- Mustard seeds - ½ tsp
- Curry leaves - 6-7
- Olive oil - 1 tsp
- Water - 1½ cups
- Salt - as per taste
Steps To Make This Dalia Recipe For Weight Loss:
1. Dry roast Dalia in a pan for 3-4 minutes until fragrant and golden. Set aside.
2. Heat olive oil and add mustard seeds. Let them crackle, then add curry leaves for flavour.
3. Add chopped onion and sauté until translucent. Add carrots, beans, and fresh peas, and cook for another 3-4 minutes.
4. Mix in the roasted Dalia and stir well with the vegetables.
5. Add water and salt to taste, then cover and cook on low heat until the Dalia is soft and water is absorbed.
6. Sprinkle the mixed seeds on top, give it a gentle stir, and serve hot.
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6. Dalia Batter Cheela With Yoghurt
This cheela is a balanced meal combining fibre-rich dalia and protein-packed yoghurt, which supports digestion and helps keep you full for longer. The dalia provides slow-digesting carbohydrates that maintain steady energy, while yoghurt contains probiotics to boost gut health. This low-calorie recipe is perfect for breakfast or a light meal during your weight loss journey.
Ingredients:
- Dalia (powdered) - ½ cup
- Yogurt (low-fat) - ½ cup
- Onion (finely chopped) - 1 small
- Green chilli (finely chopped) - 1
- Cumin seeds - ½ tsp
- Turmeric powder - ¼ tsp
- Water - as needed
- Salt - as per taste
- Olive oil - for cooking
Steps To Make This Dalia Recipe For Weight Loss:
1. Dry roast the Dalia over low heat for 3-4 minutes until lightly golden. Grind it into a fine powder if not already powdered.
2. In a bowl, mix the powdered Dalia with yoghurt to form a thick batter. Gradually add water to adjust the consistency.
3. Add chopped onion, green chilli, cumin seeds, turmeric powder, and salt to the batter. Mix well to combine all ingredients.
4. Heat olive oil, pour the batter and carefully spread it evenly in a circular shape to form a cheela.
5. Cook for 2-3 minutes on one side until golden brown, then flip and cook the other side for 2 minutes.
6. Serve the cheela warm with mint chutney or a side of fresh salad for a wholesome meal.
7. Dalia Porridge With Coconut Milk
This creamy porridge is one of the low-calorie recipes to start your day. Dalia offers sustained energy, while coconut milk adds healthy fats, which boosts metabolism and improves fat loss. The natural sweetness of jaggery reduces the need for refined sugar, making this dish a healthy dessert-like breakfast. This low-calorie, high-fibre meal keeps you full for hours, making it healthier for weight loss.
Ingredients:
- Dalia (broken wheat) - ½ cup
- Coconut milk (light) - 1 cup
- Water - 1 cup
- Jaggery (grated) or honey - 1 tbsp
- Cardamom powder - ¼ tsp
- Almonds (sliced) - 1 tbsp
- Chia seeds - 1 tsp
- Salt - a pinch
Steps To Make This Dalia Recipe For Weight Loss:
1. Dry roast the dalia in a pan until it turns light golden and aromatic. Set aside.
2. In a pot, bring nearly 1 cup of water to a boil. Add the roasted dalia and cook it over medium heat until it becomes soft and the water is absorbed.
3. Once the Dalia is cooked, stir well in the coconut milk. Let it simmer on low heat for 2-3 minutes.
4. Add grated jaggery or honey, cardamom powder, and a pinch of salt. Stir until the jaggery dissolves completely.
5. Garnish it with sliced almonds and chia seeds.
6. Serve warm or chilled as breakfast or a light dessert.
Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!
The Final Say
So, try out these seven delicious and healthy dalia recipes for weight loss. Ensure whole-grain dalia and avoid adding too much oil or butter while cooking. Opt for healthier steaming or dry roasting dalia instead of deep frying. Most importantly, enjoy the process and get the most out of your nutritious dalia recipes.
FAQs
1. Can we eat dalia 3 times a day?
It's not a good idea to eat dalia for all three meals. While it's healthy, having too much of the same thing isn't good for us. Eating different foods is better to get all the good things our bodies need. You can enjoy dalia a few times a week, like for breakfast or dinner.
2. Is Dalia better than rice for weight loss?
Absolutely! Dalia is better than rice for weight loss because it has more fibre. Fibre helps you feel full, so you might not eat as much. But both can be okay if you eat them in the right portions.
3. What is the best time to eat dalia for weight loss?
You can eat dalia at any time of the day. But having it for breakfast can give you the energy to start your day and keep you feeling full until lunch. You can also have it for dinner as a light and tasty meal.
4. How to prepare Dalia for weight loss with dry fruits?
To make delicious Dalia with dry fruits, first, cook the Dalia in broth until it's soft but not mushy. Then, add almonds, walnuts, pistachios, raisins, or dried cranberries. Finally, season it with cinnamon or cardamom for extra flavour.
References
- https://www.slurrp.com/web-stories/10-healthy-dalia-dishes-for-weight-loss/
- https://www.slurrp.com/article/4-healthy-dalia-recipes-for-weight-loss-1685444495368
- https://flavourquotient.com/2024/06/Dalia-khichdi-for-weightloss/
- https://ghc.health/blogs/all-about-men/milk-dalia?srsltid=AfmBOopv_40DUI4Hq5P-Clg4Q0EyWnjhNfmSWK2gC97X6l3Q7pAgAsl-
- https://cookpad.com/in/search/dalia
- https://redcliffelabs.com/myhealth/food-and-nutrition/dalia-for-weight-loss-and-its-health-benefits/
- https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/5-weight-loss-foods-to-eat-in-place-of-rice/articleshow/113577982.cms#:~:text=Dalia%2C%20also%20known%20as%20bulgur,cutting%20carbs%20and%20losing%20weight.
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