Broken Wheat Recipes Vegetarian: Easy & Delicious Ideas

Broken wheat, also known as cracked wheat or dalia, is a versatile and nutritious ingredient that has been a staple in many vegetarian kitchens for centuries. It’s simply whole wheat grains that have been crushed into smaller pieces, making it quicker to cook than whole wheat berries while still retaining all the fiber, vitamins, and minerals.

Perfect for anyone looking to incorporate wholesome grains into their meals, broken wheat can be used in a wide range of dishes from hearty breakfasts to comforting dinners.

In this blog post, we’ll dive into several delicious vegetarian broken wheat recipes that are not only easy to prepare but also bursting with flavor and nutrition. Whether you’re a seasoned cook or a beginner in the kitchen, these recipes will help you create satisfying meals that support a healthy lifestyle.

Plus, we’ll share tips and variations so you can customize each dish to your taste.

Why You’ll Love This Recipe

Broken wheat is a fantastic ingredient for many reasons. It’s high in dietary fiber, which supports digestion and helps keep you full longer.

It also has a low glycemic index, making it a smart choice for blood sugar management. The nutty flavor and chewy texture add a delightful contrast to vegetables and spices.

These vegetarian broken wheat recipes are easy to make, budget-friendly, and adaptable to seasonal vegetables and pantry staples. Plus, they’re perfect for meal prepping, so you can enjoy wholesome meals all week long.

Whether you’re making a savory pilaf, a refreshing salad, or a comforting porridge, broken wheat is bound to become a kitchen favorite.

Ingredients

• Broken wheat (dalia) – 1 cup
• Water or vegetable broth – 3 cups
• Onion – 1 medium, finely chopped
• Tomato – 1 medium, chopped
• Carrot – 1 small, diced
• Green peas – 1/2 cup (fresh or frozen)
• Ginger-garlic paste – 1 teaspoon
• Green chili – 1 small, finely chopped (optional)
• Mustard seeds – 1/2 teaspoon
• Cumin seeds – 1/2 teaspoon
• Turmeric powder – 1/4 teaspoon
• Red chili powder – 1/2 teaspoon (optional)
• Salt – to taste
• Cooking oil – 2 tablespoons (vegetable or olive oil)
• Fresh coriander leaves – for garnish
• Lemon juice – 1 tablespoon (optional)

Equipment

• Medium saucepan or deep pot
• Frying pan or skillet
• Wooden spoon or spatula
• Measuring cups and spoons
• Chopping board and knife
• Colander (optional, for rinsing vegetables)

Instructions

1. Prepare the broken wheat: Rinse 1 cup of broken wheat under cold water. Drain and set aside.
2. Toast the broken wheat: In a dry frying pan over medium heat, toast the broken wheat for about 4-5 minutes, stirring frequently until it emits a nutty aroma. This step enhances flavor and prevents stickiness.
3. Sauté spices and vegetables: Heat 2 tablespoons of oil in a medium saucepan. Add mustard seeds and cumin seeds. When they start to pop, add chopped onion, green chili (if using), and ginger-garlic paste. Sauté until onions are translucent.
4. Add vegetables and spices: Stir in chopped tomato, carrot, and green peas. Cook for 3-4 minutes until vegetables soften slightly. Add turmeric powder, red chili powder, and salt. Mix well.
5. Cook the broken wheat: Add the toasted broken wheat to the saucepan and stir to combine with the vegetables and spices. Pour in 3 cups of water or vegetable broth. Bring to a boil, then reduce heat to low and cover.
6. Simmer: Let it cook for about 15-20 minutes or until the broken wheat is soft and water is fully absorbed. Stir occasionally to prevent sticking.
7. Finish and garnish: Remove from heat and let it sit covered for 5 minutes. Fluff with a fork, squeeze in lemon juice if desired, and garnish with chopped coriander leaves.
8. Serve warm: Enjoy your delicious broken wheat pilaf as a nutritious main course or side dish.

Tips & Variations

“To save time, you can soak the broken wheat for 30 minutes before cooking, which reduces the cooking time by nearly half.”

• Add a handful of roasted nuts like cashews or almonds for crunch.
• Mix in sautéed mushrooms or bell peppers for extra flavor and texture.
• For a spicier version, add garam masala or curry powder along with the turmeric.
• Try broken wheat porridge by cooking it with milk, jaggery, and cardamom for a sweet breakfast option.
• Replace water with vegetable broth for richer taste.
• Use fresh seasonal vegetables like zucchini, spinach, or corn in place of carrots and peas.

Nutrition Facts

Serving Suggestions

Broken wheat dishes pair beautifully with a variety of accompaniments. Serve this pilaf with a side of cooling cucumber raita or plain yogurt for a refreshing contrast.

You can also enjoy it alongside a simple green salad or sautéed greens.

For a more filling meal, add a side of spiced lentils or dal. This combination provides a complete protein profile, making it ideal for vegetarian diets.

If you’re looking for some inspiration, check out our Low Fodmap Appetizer Recipes or try pairing with a crisp Lemon Straws Recipe for a light snack.

More Vegetarian Broken Wheat Recipes to Try

Broken Wheat Upma

A savory South Indian breakfast classic made with broken wheat, mustard seeds, curry leaves, and mixed vegetables. It’s quick, tasty, and perfect for a wholesome morning meal.

Ingredients:

• Broken wheat – 1 cup
• Mustard seeds – 1/2 tsp
• Curry leaves – 8-10
• Chopped onion – 1 medium
• Mixed vegetables (carrots, peas, beans) – 1 cup
• Green chili – 1, chopped
• Water – 2 1/2 cups
• Salt – to taste
• Cilantro – for garnish
• Oil – 2 tbsp

Instructions:

1. Dry roast broken wheat until fragrant. Set aside.
2. Heat oil, add mustard seeds and curry leaves until they splutter.
3. Add onions and green chili, sauté until translucent.
4. Add mixed vegetables and cook for 3 minutes.
5. Add water and salt, bring to boil.
6. Slowly add broken wheat, stirring continuously to avoid lumps.
7. Cook covered on low heat for 10-12 minutes until water is absorbed.
8. Garnish with cilantro and serve hot.

Broken Wheat and Vegetable Salad

A refreshing and light salad perfect for summer lunches or as a side dish. This recipe combines cooked broken wheat with fresh cucumbers, tomatoes, herbs, and a zesty lemon dressing.

Ingredients:

• Cooked broken wheat – 1 1/2 cups
• Cucumber – 1 cup, diced
• Tomato – 1 cup, diced
• Red onion – 1/4 cup, finely chopped
• Fresh parsley or mint – 2 tbsp, chopped
• Lemon juice – 2 tbsp
• Olive oil – 1 tbsp
• Salt and pepper – to taste

Instructions:

1. Combine all vegetables and herbs in a large bowl.
2. Add cooked and cooled broken wheat.
3. Whisk lemon juice, olive oil, salt, and pepper together and pour over the salad.
4. Toss well and chill for 30 minutes before serving.

Broken Wheat Khichdi

A comforting one-pot meal featuring broken wheat and yellow moong dal cooked with mild spices. It’s nutritious, easy on the stomach, and perfect for a cozy dinner.

Ingredients:

• Broken wheat – 1 cup
• Yellow moong dal – 1/2 cup
• Ginger – 1-inch piece, grated
• Green chili – 1, chopped
• Turmeric powder – 1/4 tsp
• Cumin seeds – 1/2 tsp
• Salt – to taste
• Water – 4 cups
• Ghee or oil – 1 tbsp
• Fresh coriander – for garnish

Instructions:

1. Wash broken wheat and moong dal together. Soak for 20 minutes if desired.
2. Heat ghee/oil in a pressure cooker, add cumin seeds until they splutter.
3. Add ginger, green chili, and turmeric powder. Sauté for a minute.
4. Add broken wheat, dal, salt, and water.
5. Cook under pressure for 3 whistles or simmer covered until grains and dal are soft (about 25 minutes).
6. Garnish with fresh coriander and serve warm.

These recipes offer unique ways to enjoy broken wheat and can easily be adapted to your pantry and preferences. For more wholesome vegetarian ideas, you might enjoy our Lion’S Mane Mushroom Crumble Recipes or try something refreshing like the Lemon Ricotta Pasta With Arugula Recipe.

Conclusion

Incorporating broken wheat into your vegetarian cooking repertoire is a wonderful way to enjoy nutritious, fiber-rich meals that are both satisfying and flavorful. Whether you prefer a hearty pilaf, a light salad, or a comforting khichdi, broken wheat adapts beautifully to a variety of cuisines and cooking styles.

Its quick cooking time and ability to absorb spices and flavors make it an ideal ingredient for busy weeknights or leisurely weekend cooking. Plus, with so many options to customize these dishes with fresh vegetables, herbs, and spices, you can enjoy endless variations without feeling repetitive.

We hope these recipes inspire you to explore the many delicious possibilities of broken wheat in your vegetarian meals. Don’t forget to check out other tasty recipes on our site like the Low Fodmap Appetizer Recipes or the delightful Lemon Straws Recipe to complement your meals.

Happy cooking!

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