Vegetable dalia

Dalia is broken wheat, the humble cracked grain many of us grew up eating. Cooked savoury with vegetables in a pressure cooker, it turns into a soft, warm, one-pot breakfast that asks very little of you. It is filling without feeling heavy, which is exactly what a tired morning needs.

Why it helps

Dalia is a whole grain, so it keeps its fibre, unlike refined suji or maida. Fibre plus vegetables means your breakfast digests slowly and keeps you full for hours. Because it is soft and gentle on the stomach, it is also a lovely option in the postpartum months when you want nourishing food that is easy to eat with one hand. Our Indian postpartum diet guide has more ideas like this. If you had a difficult delivery or notice fever or heavy bleeding after birth, please see your doctor first, food comes second.

Ingredients (serves 2)

• 3/4 cup dalia (broken wheat)
• 1 small onion, chopped
• 1 small tomato, chopped
• 1 small carrot, chopped
• Handful of green peas or chopped beans
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric
• Salt to taste
• 2 teaspoons ghee or oil
• About 2 and 1/2 cups water

Method

1. Dry roast the dalia in the open pressure cooker on low heat for 3 to 4 minutes until it smells nutty. Remove and keep aside.
2. Heat the ghee in the same cooker. Add cumin seeds and let them sizzle.
3. Add the onion and cook until soft. Add the carrot, peas and tomato and cook for 2 to 3 minutes.
4. Add turmeric, salt and the roasted dalia. Stir for a minute.
5. Pour in the water, close the lid and cook for 2 to 3 whistles on medium heat.
6. Let the pressure release on its own. Open, stir gently, and add a splash of hot water if you like it looser. Serve warm.

Make it your own

• Stir in a katori of curd on the side, or a spoon of ghee on top for little ones and new mothers.
• Add a handful of soaked moong dal along with the dalia for a protein push.
• Make it sweet another day with milk and jaggery, for festival mornings or when you crave comfort.

Enjoy it as part of the CurviCare Plate. New mothers can also read our gentle take on postpartum weight loss.