Daliya for Weight Loss: A Healthy and Nutritious Option


When it comes to weight loss, finding the right balance between a healthy diet and exercise is essential. While there’s no magical food that can guarantee instant weight loss, incorporating certain foods into your diet can support your weight loss journey. One such food is daliya, also known as cracked wheat or bulgur wheat. Daliya is a versatile and nutritious grain that can be an excellent addition to a weight loss diet. 

What is Daliya?

Daliya is a whole grain made by milling or grinding wheat kernels, often including the bran and germ, resulting in a coarse texture. It is commonly consumed in various cuisines around the world, including India, the Middle East, and North Africa. Daliya is a rich source of fiber, vitamins, and minerals, making it a popular choice among health-conscious individuals.

whole grains vs refined grains different

Nutritional Value of Daliya per 100 grams

Nutrient Amount
Calories 342 kcal
Protein 12.2 grams
Carbohydrates 71.2 grams
Dietary Fiber 18.3 grams
Sugars 0.4 grams
Fat 2.5 grams
Saturated Fat 0.4 grams
Monounsaturated Fat 0.5 grams
Polyunsaturated Fat 1.4 grams
Trans Fat 0 grams
Cholesterol 0 milligrams
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Benefits of Daliya for Weight Loss

  1. High in Fiber: One of the key benefits of daliya is its high fiber content. Fiber is essential for weight loss as it aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels. Including daliya in your meals can help prevent overeating and keep you satisfied for longer periods.
  2. Low in Calories: Daliya is relatively low in calories compared to refined grains like white rice or pasta. By replacing these high-calorie options with daliya, you can reduce your calorie intake without compromising on essential nutrients. This calorie deficit can contribute to weight loss over time.
  3. Complex Carbohydrates: Daliya is a complex carbohydrate, meaning it takes longer for your body to break it down. As a result, it provides sustained energy and helps prevent sudden spikes in blood sugar levels. This steady release of energy can support your weight loss efforts by reducing cravings and promoting stable energy levels throughout the day.
  4. Rich in Nutrients: Daliya is packed with essential nutrients like B-vitamins, iron, magnesium, and phosphorus. These nutrients play a crucial role in maintaining overall health and can support your weight loss goals by ensuring your body receives the necessary nutrients while cutting back on calories.

How to Incorporate Daliya into Your Diet?

Now that we understand the benefits of daliya for weight loss, here are a few ways you can incorporate it into your diet:

1. Daliya Porridge

Prepare daliya as a breakfast porridge by cooking it with water or milk and adding your choice of sweeteners like honey or fruits for added flavor.

daliya porridge recipe

Here’s a basic recipe for making daliya porridge:


  • Daliya (broken wheat)- 1 c
  • Water- 2 cups
  • Milk (you can use dairy or plant-based milk) – 2 cups
  • Sweetener of your choice (optional)
  • Your choice of toppings: nuts, raisins, sliced fruits, etc. (optional)

How to make Daliya Porridge for weight loss

  • Rinse the daliya under running water.
  • In a cooker, add the rinsed daliya and the water and pressure cook for 1 whistle.
  • Once the daliya is cooked, add milk and reduce the heat to low and stir occasionally, until the porridge thickens to your desired consistency. You can adjust the quantity of milk based on how thick or thin you prefer your porridge.
  • If desired, add sweetener of your choice to the porridge and mix well. Avoid refined sugar. 
  • Let it cool.
  • Serve the daliya porridge hot in bowls, and you can top it with your choice of nuts, raisins, sliced fruits, or any other toppings you prefer.
  • Enjoy your warm and nutritious daliya porridge!

2. Daliya Pulao

Replace rice with daliya in your favorite pulao recipe for a healthier version that is just as delicious and satisfying.

daliya pulao recipe

Here’s a simple recipe to make daliya pulao:


  • Daliya (cracked wheat) – 1 cup
  • Ghee or cooking oil – 1tbsp
  • Cumin seeds – 1 tsp
  • Chopped Onion – 1 small
  • Green chili, finely chopped (optional) – 1
  • Ginger, grated- 1-inch
  • Cloves of garlic, minced- 2
  • Carrot, diced – 1
  • Green peas (fresh or frozen)- ½ c
  • Turmeric powder – 1 tsp
  • Coriander powder – 1tsp
  • Cumin powder – ½ tsp
  • Salt to Ttste
  • Water – 2 cups
  • Fresh coriander leaves for garnish

How to make Daliya Pulao?

  • Rinse the daliya under cold water and soak it in water for 15-20 minutes. Drain and set aside.
  • Heat ghee or cooking oil in a large pan or pressure cooker over medium heat.
  • Add cumin seeds and let them splatter.
  • Add chopped onions, green chili (if using), grated ginger, and minced garlic to the pan. Sauté until the onions turn golden brown.
  • Add diced carrots and green peas to the pan. Sauté for a few minutes until the vegetables are slightly tender.
  • Add turmeric powder, coriander powder, cumin powder, and salt. Mix well to coat the vegetables with the spices.
  • Add the drained daliya to the pan and sauté for 2-3 minutes to toast the grains and enhance the flavor.
  • Pour water into the pan and give everything a good stir.
  • If using a pressure cooker, cover it with the lid and cook on medium heat for 2 whistles. Then reduce the heat and cook for an additional 5 minutes. Allow the pressure to release naturally before opening the cooker. If using a regular pan, cover it with a lid and cook on medium-low heat until the daliya is cooked and the water is absorbed. It usually takes around 15-20 minutes. You may need to add a little more water if necessary.
  • Once the daliya is cooked and the water is absorbed, remove the pan from heat.
  • Garnish the daliya pulao with fresh coriander leaves.
  • Serve the daliya pulao hot as a main course or side dish.

Note: You can also add other vegetables like beans, bell peppers, or cauliflower to the pulao for added flavor and nutrition. Enjoy your wholesome daliya pulao!


While daliya alone cannot guarantee weight loss, it can be a valuable addition to a balanced and calorie-controlled diet. Its high fiber content, low calorie count, and rich nutrient profile make it an excellent choice for those looking to shed pounds. Contact us for a sustainable weight loss which requires a holistic approach that combines a healthy diet, regular exercise, and a positive mindset. So, start incorporating daliya into your meals and enjoy the benefits it offers along with your weight loss journey.

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