Cracked wheat pilaf or instant pot vegetable daliya is a simple and nutritious breakfast choice. This savory Indian porridge is spiced with Indian spices and made healthier using vegetables. Furthermore, this yummy and indulgent breakfast is vegan, healthy, and keeps you full until lunch.
This is because vegetable Dalia has high fiber content, fewer calories, and fat.
If you are looking for quick and nutritious breakfast fares, try this instant pot vegetable Dalia recipe. Vegetable Dalia for breakfast is a nutritious and delicious way to start the day.
Plus, this one-pot vegetable Dalia upma is medium spiced and has a nutty flavor with a chewy texture. Daliya is perfect for those hectic school mornings days when you are short on time.
Toss them into an Instant Pot, and you have a warm, comforting, and satisfying breakfast by the time you are back.
What is Instant Pot Vegetable Daliya
In India, broken wheat is referred to as ‘Dalia.’ This is a popular breakfast staple known for its health benefits. Being rich in fiber and iron and low in fat, this forms an ideal ingredient for a weight loss nutrition plan.
Dalia is used in Indian cuisine to prepare sweet and savory dishes that can be enjoyed in any season and on any day. When cooked with veggies and spices in an Instant Pot, it makes a nutrient-packed, wholesome, savory dish that keeps one high on energy levels throughout the day.
This Instant Pot Vegetable Dalia is a straightforward recipe that can be customized by adding veggies of your choice.
Reasons You’ll ♡ Instant Pot Vegetable Dalia Khichdi
Besides the many benefits that vegetable Dalia offers, here are more reasons to love this yummy recipe —
- Quick and easy to make.
- Comes together with a few pantry staples.
- One-Pot Meal.
- Hearty, healthy, and full of deliciousness.
- Can be made within 20 to 25 minutes in your Instant Pot.
What’s more, it is an excellent weight loss fare and can be an excellent substitute for rice pilaf. You can go on with your morning routine without being deterred by its preparation.
Difference between Bulgur wheat and cracked wheat
Bulgur wheat — is basically pre-cooked wheat or wheat with a husk. The whole wheat grains are parboiled, toasted, dried, and later pressed to attain a smaller cut.
The texture and flavor are pretty similar to brown rice while having a nutty and earthy flavor. As it is pre-cooked, bulgur requires minimal cooking. The cereal food is low in fat and high in minerals like magnesium and iron.
This whole grain can cleanse the intestines because of its husk.
Cracked wheat or pilaf — is also made by milling whole grain into smaller pieces. But then it is not cooked; therefore, pilaf requires more time to cook. Cracked wheat has high fiber and protein content and is loaded with essential nutrients.
The milled cracked wheat grains are diabetic-friendly and good to take, especially with digestive issues. It has a lower glycemic index with higher vitamins and minerals like iron, calcium, and fiber levels. They are nutritious for all age groups.
To boot, it provides more vitamin B, iron, and antioxidants. If you are recovering from illness, having a bowl of daliya can make it better. But then, it is best not to take more than two bowls of daliya a day.
Similarities of Bulgar wheat and cracked wheat —
- They both are available in different cuts like fine, medium, coarse, and whole.
- They both can serve as a base for salads, cereals, casseroles, and stuffing.
- They make an excellent nutritional alternative to rice and couscous.
- They can be used interchangeably.
Instant Pot Vegetable Daliya Ingredient list
If your pantry is stocked with essentials, you can make this healthy fare without any fuss. Following are the ingredients needed —
Daliya — When buying, make sure to buy the best quality one. Dalia can be stored in an air-tight container for a year.
Onion — Diced onions add a crunch and earthy flavor to our vegetable Dalia khichdi. Onion, similar to daliya, is low in calories and fat while being rich in fiber and vitamins like vitamin C.
Carrot — Not only does carrot offer nutritional benefits, but it also adds a much-needed pop of color to any dish. These root vegetables are packed with vitamin A, K, and potassium.
Peas — If you would like to add more flavor to a dish while amping up the nutritional content, then peas are ideal veggies to be added. It is a good source of fiber, vitamin K and iron.
Bell Pepper — Another vegetable added to this nutritious Instant pot vegetable daliya is bell pepper, which adds a mild spicy flavor.
Tomato — Add the needed tanginess to the Instant Pot vegetable Dalia upma making it super delicious. Alongside, they are high in potassium while low in calories and fat.
Mustard Seeds — Tempering this Dalia dish with mustard seeds adds a perk to its flavor and deliciousness.
Turmeric Powder — Lends a beautiful golden color to our vegetable Dalia pulao recipe, making it look more glamorous!
Red Chili Powder — If you are into spicy fares, the hotness of red chili powder takes this savory dish to yet another level.
Coriander Powder — This lemony citrus aromatic spice adds tons of flavor and offers a plethora of health benefits.
Lime Juice — Just a squeeze of lemon juice adds tanginess and gives an irresistible effect to the tongue.
How to make Instant Pot Vegetable Daliya?
It’s a straightforward recipe. A lot of ingredients that I have used, you probably have them in your pantry. This recipe has a few of my favorite veggies – carrots, peas, and red bell pepper. Feel free to add extra veggies for an extra dose of nutrients.
Sauté vegetables — Turn the Instant Pot on and cook veggies in ‘SAUTE’ mode until fork-tender. Add bell pepper and tomatoes just before adding cracked wheat/daliya. Add spices and pour in the water. Give it a good mix.
Cook the vegetable Dalia upma — Seal the Instant Pot and turn the valve to sealing position. Pressure cook for 6 minutes on ‘MANUAL’ mode. After the Instant Pot beeps, turn the valve to the venting position. After the pin drops, do a QPR and carefully open the lid. You can adjust the level of spices according to your liking.
Fluff the cooked pilaf/ daliya with a fork and serve hot.
Garnish — You can garnish it with cilantro or mint and drizzle half of the lime juice over it.
Recipe Tips & Variations
Grains — Always look for the small grain ones as the bigger ones will take more time to cook.
Toast vegetable Dalia — If desired, you can toast the daliya in ghee on low heat for a few minutes or until aromatic for enhancing the flavor. When you roast it, it turns out separate and fluffy. It also gives the cereal a nice texture. It is an excellent source of energy. Roasting makes it great tasting and flavorful.
Variations — You can add your choice of vegetables to it. Cauliflower, potato, and French beans can be excellent additions to this recipe.
Other additions — To increase the protein content of the fare, you can add soaked moong dal.
Overcook — When making the daliya in the instant pot, make sure not to release the steam naturally. Instead, go for quick release as it otherwise can overcook the daliya.
Rinse — To wash daliya, rinse the cereal under running water or in a bowl with cold water. Wash it twice or thrice.
Ratio — The water and daliya ratio is crucial when making this porridge. The ratio should be 1:2.
Cumin seeds — Instead of tempering it with just mustard seeds, you can also spoon in cumin if you prefer its flavor. It adds an excellent level of taste.
Substitute — You can add ghee to the dish to enhance the flavor.
Check if done — To check whether it is cooked thoroughly, take out a small portion with a spoon and rub it between your fingers to check if the grain is soft and cooked. If not cooked to your desired consistency, cook it for a few more minutes.
Other options — Instead of using cracked wheat, you can substitute it with quinoa. Cook on high heat for two minutes. Couscous is also another good option instead of cracked wheat.
Pressure cooker — If you do not have an instant pot, you can make it a pressure cooker. Pressure cook it for 3 to 4 whistles or until it is soft. If you prefer a drier version, allow it to cool completely. On the other hand, if you prefer a liquid version, pour an additional ¼ cup of water for a runny consistency.
Let me know what you think!
A spicy, tangy, savory vegetable Dalia, is the best choice to satisfy your palate craving for a delicious breakfast. Try this wholesome Instant Pot Vegetable Dalia and let your busy mornings find their respite in its awesomeness!
So, gather up the ingredients, and let’s get into the cooking!
Should you make this recipe, please let me know your thoughts by sharing your comment below. And don’t forget to share it with your family and friends.
MORE COMFORTING RECIPES THAT YOU’LL LOVE!
Instant Pot Vegetable Daliya
INGREDIENTS
- 1 cup Cracked Wheat – Daliya
- 1 medium onion chopped
- 3/4 cup Carrots, diced
- 3/4 cup Frozen Peas
- 3/4 cup Red bell pepper, diced
- 1 medium Tomato, chopped
- 1/2 teaspoon Mustard seeds
- 1/2 teaspoon Turmeric powder
- 1/2 teaspoon Crushed red chili flakes or Red chili powder
- 3/4 teaspoon Corriander Powder
- 2 teaspoon Lemon Juice (optional)
- 2 cups Water
- 1.5 tablespoon Oil
INSTRUCTIONS
- Heat the Instant Pot in ‘SAUTE MODE’ and add oil. Add mustard seeds and as they start to crackle add onions.
- Add frozen peas and carrots.
- Sauté for 2-3 minutes until carrots are fork-tender.
- Add tomato and red bell pepper.
- Add daliya/cracked wheat.
- Time to add salt and all the spices.
- Pour in water.
- Mix it well.
- Close the lid with the valve/whistle in sealing position. Change the Instant Pot setting to ‘MANUAL OR PRESSURE COOK MODE’ and allow it to cook for 6 minutes on high pressure.
- After the Instant Pot beeps, do a ‘Quick Pressure Release’. A quick pressure release is when you bring the valve/whistle to the venting position and allow the steam to release quickly.
- After the PIN (close to the valve) drops in, carefully open the Instant Pot. You will find all – cooked Daliya. Fluff it with a fork, add lemon juice and serve hot.
