I have completely ditched whole rice – thanks to Dalia (cracked wheat/bulgur/cracked barley). The flavour is nuttier, cooking time is down to 4-5 minutes and it’s really great for the guts.
Cracked grains are easily available on Asian store.
I don’t understand why broken cereal is looked down upon by everyone. With correct ingredients, they can be used to make some delicious recipes – this being one of them.
NOTE: The secret to a good flavour is to roast the grains nice and brown.
3 Vegetables Dalia Pulao
Yield 2 cups
Start your day with this extremely filling porridge.
- 1 tablespoon Coconut Oil
- 1 cup Dalia (Broken Barley or Broken Wheat)
- 1 cup peas
- 0.5 cup chopped Green Beans
- 1 medium-sized Carrot - chopped
- 2.5 cups Water
- Heat a wok or a thick-bottom saucepan over medium heat settings. Add 1 tablespoon olive oil.
- Once hot, add 1 cup dalia to the wok. Stirring often, saute for 2-3 minutes or until the dalia turns brown.
- Add 1 cup peas, 1/2 cup chopped green beans and 1 chopped carrot. Stir and roast for 2 more minutes. Add salt.
- Carefully pour 2 1/2 cup water into the wok. Stir well and close the lid. Turn up the heat and cook for 8-10 minutes or until the water is reduced. Turn off the heat. Serve.
NOTE: The secret to a good flavor is to roast them until nice and brown.
Serving Size 1 cup
Amount Per Serving
% Daily Value
Total Fat 6 g
Saturated Fat 0.9 g
Sodium 984.3 mg
Total Carbohydrates 31.6 g
Dietary Fiber 5.6 g
Sugars 3.8 g
Protein 5.7 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.