Before You Start
No chilli heat
This recipe contains no chilli ingredients and is mild by nature. To add heat, stir in a finely chopped green bird's eye chilli with the onions.
37 mins in total
22 mins hands-on (chopping and cooking), 15 mins hands-off.
Contains: Milk (dairy), Gluten (wheat)
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
Main Ingredients
Spices & Aromatics
Can't Find Something?
- 1 cup bulgur wheat instead of 1 cup broken wheat (dalia). Bulgur wheat is widely available in UK supermarkets and has an identical cooking time and texture.
Make It a Meal
Serve warm as a complete one-pot meal, perhaps with a side of plain natural yoghurt.
Serve warm in a bowl, perhaps with a side of cooling curd.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Watch the Recipe
Key moments and transcriptStep by Step Instructions
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Toast the Dalia
Heat a heavy-bottomed pan on medium heat and add 1 cup broken wheat (dalia). Dry roast for about 3-4 minutes until it turns lightly golden and releases a nutty aroma, then set it aside.
Done when: The dalia should look slightly toasted and smell like warm toasted nuts. Avoid burning it by stirring constantly, as burnt wheat will make the whole dish taste bitter.
6 mins hands-on
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Sauté Aromatics
In the same pan, heat 1 tbsp ghee on medium heat. Add 1 tsp cumin seeds and wait for them to splutter, then add the chopped onion and sauté for about 3 minutes until the onion turns soft and translucent.
Done when: Cumin seeds should sizzle and pop immediately upon hitting the ghee. Onions are ready when they look soft and see-through; avoid browning them too much as they should remain sweet.
6 mins hands-on
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Cook Vegetables
Add 150 g chopped mushrooms and 1 medium carrot to the pan. Sauté on medium heat for about 5 minutes until the mushrooms shrink, turn golden at the edges, and release their moisture.
Done when: Mushrooms should shrink significantly and look golden brown at the edges. Don't rush this; if the mushrooms are still pale, they will release too much water later and make the dalia mushy.
8 mins hands-on
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Simmer the Dalia
Add 0.5 cup green peas, 0.5 tsp turmeric, 1 tsp salt, and the toasted broken wheat (dalia). Pour in 2 cups water, bring to a boil, then cover and simmer on low heat for 10-12 minutes until the water is absorbed and the dalia is tender.
Done when: The dalia is done when it is tender to the bite and all the liquid has been absorbed. Ensure the heat is kept very low to prevent the bottom from catching and burning.
15 mins hands-off
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Garnish and Serve
Once cooked, turn off the heat and fluff the dalia gently with a fork. Garnish with 2 tbsp chopped coriander leaves and serve warm as part of a balanced diet.
Done when: The grains should be separate and fluffy rather than clumped together. Use a fork to gently lift the mixture so you don't crush the cooked vegetables.
2 mins hands-on
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Why It's Good for You
This dish is a wholesome way to include whole grains and vegetables in your dinner. Dalia, or broken wheat, is a traditional food that can be a part of a balanced diet1. Adding mushrooms to your meals is a simple way to increase your intake of micronutrients, including selenium and niacin, without significantly impacting calories or fat2,3. Research indicates that mushrooms also contribute to dietary fiber intake2,3. Peas are an excellent source of plant-based protein and dietary fiber, which can help support overall health4. By combining these ingredients, you create a nutrient-dense meal that provides sustained energy. If you are living with a specific health condition, please plan your dietary changes in consultation with your doctor or a registered dietitian to ensure your meal plan meets your individual needs.
Sources
4
- Carbohydrate profiling & glycaemic indices of selected traditional Indian foodsUS National Institutes of Health
- Nutritional impact of adding a serving of mushrooms to USDA Food Patterns – a dietary modeling analysis - PMCUS National Institutes of Health, 2021
- Nutritional impact of adding a serving of mushrooms on usual intakes and nutrient adequacy using National Health and Nutrition Examination Survey 2011–2016 data - PMCUS National Institutes of Health
- Characterization of pea seed nutritional value within a diverse population of Pisum sativumUS National Institutes of Health
