# Mushroom Peas Dalia

> This comforting bowl of broken wheat cooked with earthy mushrooms and sweet peas is a wholesome everyday choice. It is a simple, nourishing meal that brings together fiber and plant-based protein in every bite.

- Category: Dinner
- Diet: Vegetarian
- Time: 37 min · Serves 2 · Easy
- Per serving: 400 kcal · 15 g protein · 73 g carbs · 8 g fat
- Tags: High Protein, High Fibre, Iron
- Published: 2026-10-01
- Source: https://idyora.com/recipes/mushroom-peas-dalia

## Ingredients

### Main Ingredients
- 1 cup broken wheat (dalia)
- 150 g mushroom, chopped
- ½ cup green peas
- 1 medium onion, chopped
- 1 medium carrot, chopped

### Spices & Aromatics
- 1 tbsp ghee
- 1 tsp cumin (jeera)
- ½ tsp turmeric
- 1 tsp salt
- 2 cup water
- 2 tbsp coriander leaves, chopped

## Method

1. **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.
2. **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.
3. **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.
4. **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.
5. **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.

## Tips

- Toasting the dalia before boiling improves the texture and prevents it from becoming mushy.
- Mushrooms are a great addition as they add selenium and B vitamins to your meal [3, 6].
- You can adjust the consistency by adding a little extra hot water if you prefer a softer porridge.

## How to serve

Serve warm in a bowl, perhaps with a side of cooling curd.

## Nutrients per serving

- Fibre: 14.3g
- Calcium: 73mg
- Iron: 4.1mg
- Sodium: 1226mg
- Vitamin C: 23mg

## 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 diet [1]. Adding mushrooms to your meals is a simple way to increase your intake of micronutrients, including selenium and niacin, without significantly impacting calories or fat [2] [3]. Research indicates that mushrooms also contribute to dietary fiber intake [2] [3]. Peas are an excellent source of plant-based protein and dietary fiber, which can help support overall health [4]. 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

1. [Carbohydrate profiling & glycaemic indices of selected traditional Indian foods](https://pmc.ncbi.nlm.nih.gov/articles/PMC9552392/) — US National Institutes of Health
2. [Nutritional impact of adding a serving of mushrooms to USDA Food Patterns – a dietary modeling analysis - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC7869438/) — US National Institutes of Health, 2021
3. [Nutritional impact of adding a serving of mushrooms on usual intakes and nutrient adequacy using National Health and Nutrition Examination Survey 2011–2016 data - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC7958531/) — US National Institutes of Health
4. [Characterization of pea seed nutritional value within a diverse population of Pisum sativum](https://pmc.ncbi.nlm.nih.gov/articles/PMC8568279/) — US National Institutes of Health