dalia and vegetable salad recipe | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad |

by Tarla Dalal

Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad

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dalia and vegetable salad recipe | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad | with 33 images.

dalia and vegetable salad recipe | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad is a satiating bowl full of protein and fiber. Learn how to make Indian broken wheat vegetable salad.

To make dalia and vegetable salad, boil a vesselful of water and add the salt and oil to it and mix well. Add the broken wheat and boil for 4 to 5 minutes. Drain, wash with cold water and drain again. Combine all the remaining ingredients, including the cooked broken wheat in a bowl, pour the dressing over it and toss well. Keep the dalia and vegetable salad refrigerated for at least 1 hour. Serve chilled.

Indian broken wheat vegetable salad, a unique salad perked up with a delicately flavoured mint and lemon dressing, is a nutrient-rich, delicious treat with assorted vegetables and bulgur wheat. The best part is, it has only 99 calories, but 2.5 g fiber per serving – a surefire way to lose weight.

With enough calcium and phosphorus, this healthy dalia salad is an easy way top up both these bone building nutrients. Moreover, tomatoes and broccoli add a dose of antioxidants - compounds which reduce inflammation in the body and keep our heart healthy too!

Diabetic too can relish this high fibre salad and avoid that quick spike in blood sugar levels. With appreciable amounts of vitamin C from the veggies and dressing, you can look forward to boosting your immunity. This pregnancy friendly salad can enjoyed as a light dinner with hearty red lentil soup or in between meals as a healthy snack too.

Tips for dalia and vegetable salad. 1. Add 1 cup sliced mushrooms (khumbh). You can parboil the mushroom if you want. Also adding mushroom is optional as lots of vegetarians in India don't eat mushroom. 2. If you don't like the taste of raw mushrooms then parboil them.

Enjoy dalia and vegetable salad recipe | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad | with step by step photos.

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Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad recipe - How to make Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad

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Preparation Time: 10 mins Cooking Time: 8 mins Total Time: 18 mins 4Makes 4 servings
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Ingredients

For Dalia and Vegetable Salad Recipe
1/2 cup broken wheat (dalia)
salt to taste
1/2 tsp oil
1 cup cucumber cubes
1 cup chopped tomatoes
1 cup parboiled broccoli florets
1 cup sliced mushrooms (khumbh)
1 cup iceberg lettuce , torn into pieces

To Be Mixed Into A Pudina Lemon Dressing
1/2 cup finely chopped mint leaves (phudina)
1 tbsp lemon juice
salt to taste
freshly ground black pepper (kalimirch) to taste
1 tbsp extra virgin olive oil

Method

For dalia and vegetable salad recipe

To make dalia and vegetable salad, boil a vesselful of water and add the salt and oil to it and mix well.
Add the broken wheat and boil for 4 to 5 minutes.
Drain, wash with cold water and drain again.
Combine all the remaining ingredients, including the cooked broken wheat in a bowl, pour the dressing over it and toss well.
Keep the dalia and vegetable salad refrigerated for at least 1 hour. Serve chilled.

Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad recipe with step by step photos

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what is dalia and vegetable salad made off?

what is dalia and vegetable salad made off? Indian broken wheat vegetable salad is made from cheap and easily available ingredients from India such as 1/2 cup broken wheat (dalia), 1 cup cucumber cubes, 1 cup chopped tomatoes, 1 cup parboiled broccoli florets, 1 cup sliced mushrooms (khumbh) optional, 1 cup lettuce , torn into pieces and a dressing of 1/2 cup finely chopped mint leaves (phudina) leaves, 1 tbsp lemon juice, extra virgin olive oil, salt and pepper to taste. See below image of list of ingredients for dalia and vegetable salad.

cooking dalia

This is what dalia (broken wheat) looks like. Broken wheat or cracked wheat or couscous is made by milling whole raw wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining.
We first have to clean and wash the broken wheat thoroughly. Take the Broken wheat in a sieve and run it under water to clean it. Keep aside.
Boil water in a deep non-stick pan.

Add salt to taste. We added 1/2 tsp salt.
Add 1/2 tsp oil.
Add the Dalia to it and mix well.
Let the Dalia boil for about 4 to 5 minutes till cooked.
Drain.

Wash with cold water. We put in a bowl of cold water.
Drain.
Your broken wheat, dalia is ready to use in salads.

benefits of dalia, broken wheat

- Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 1.3 g of fibre is what ½ a cup of raw broken wheat provides. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes.
- Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5^th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. See 8 super benefits of dalia.

making pudina lemon dressing

In a bowl put 1/2 cup finely chopped mint leaves (phudina) leaves.

Add 1 tbsp lemon juice.
Add salt to taste. We added 1/4 tsp salt.
Add pepper to taste. We have added 1/4 tsp pepper.
Add 1 tablespoon extra virgin olive oil or olive oil.
Mix well.

making dalia and vegetable salad

To make dalia and vegetable salad recipe | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad | in a bowl put 2 cups cooked broken wheat (dalia). Note that 1/2 cup soaked and cooked dalia makes 2 cups cooked dalia.
Add 1 cup cucumber cubes.
Add 1 cup chopped tomatoes.
Add 1 cup parboiled broccoli florets.
Add 1 cup sliced mushrooms (khumbh). You can parboil the mushroom if you want. Also adding mushroom is optional as lots of vegetarians in India don't eat mushroom.

Add 1 cup lettuce , torn into pieces.
Add salt to taste. We added 1/2 tsp salt.
Add the pudina lemon dressing. See above for recipe on making dressing.
Mix well. Keep refrigerated for at least 1 hour.
Transfer Indian broken wheat vegetable salad to a serving bowl.

Serve dalia and vegetable salad | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad | chilled.

tips for dalia and vegetable salad

Add 1 cup sliced mushrooms (khumbh). You can parboil the mushroom if you want. Also adding mushroom is optional as lots of vegetarians in India don't eat mushroom.
If you don't like the taste of raw mushrooms then parboil them.

health benefits of dalia and vegetable salad

Dalia and Vegetable Salad - rich in fibre and antioxidants.
Filled with fibre, this is a pick me salad for weight watchers. It will keep them satiated for long hours.

Antioxidants like lycopene and indoles from tomatoes and brccoli are a perfect way to strenghten heart.
The dressing is brimming with vitamin A and vitamin C which does wonders for skin and immunity.
Diabetics too can enjoy this healthy bowl.
Dalia Vegetable Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 21% of RDA.
2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 19% of RDA.
3. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 18% of RDA.
5. Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Indian foods rich in Vitamin B3 are roasted peanuts, sesame seeds, barley, dalia, almonds, wheat flour, jowar, toovar dal, kabuli chana etc. Also healthy skin formation. 17% of RDA.