broken wheat
Also known as: dalia, godhuma rava
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Also known as: dalia, godhuma rava
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A wholesome and savory porridge made from broken wheat and mixed vegetables. This one-pot meal is a popular, nutritious breakfast or light lunch option across India, ready in under 30 minutes.
A rich and savory slow-cooked porridge made from chicken, lentils, and broken wheat. This Hyderabadi specialty is known for its unique, thick texture and is garnished with fried onions, mint, and a squeeze of lime.
A wholesome and comforting one-pot meal from Gujarat, made with broken wheat and yellow lentils. This nutritious khichdi is lightly spiced and packed with vegetables, making it a perfect light lunch or dinner.
A rich and hearty one-pot meal where tender shredded chicken is slow-cooked with a blend of lentils and broken wheat. This Mughlai classic is fragrant with spices and garnished with crispy fried onions and fresh herbs.
Yes, broken wheat is highly nutritious as it is a whole grain that retains the bran and germ. It is rich in dietary fiber, essential minerals like magnesium and iron, and provides sustained energy through complex carbohydrates, supporting heart and digestive health.
Broken wheat is excellent for weight management because its high fiber content promotes satiety, helping you feel full for longer periods. With 12.2g of protein and high fiber per 100g, it helps reduce overall calorie intake and prevents overeating.
A 100g serving of broken wheat contains approximately 342 calories and 12.2 grams of protein. It also provides about 75.8 grams of carbohydrates and is very low in fat, containing only 1.33 grams.
No, broken wheat is not gluten-free. Since it is made by cracking whole wheat kernels, it contains gluten and is unsuitable for individuals with celiac disease or non-celiac gluten sensitivity.
Yes, broken wheat is a low-glycemic index food, meaning it causes a slower rise in blood sugar levels compared to refined grains. Its high fiber content further aids in glucose management, making it a healthy choice for diabetic diets.
No, broken wheat is not keto-friendly. It is a high-carbohydrate food with over 75g of carbs per 100g, which would likely exceed the daily carbohydrate limit required to maintain ketosis.
To cook broken wheat, use a ratio of 1 part grain to 2.5 or 3 parts water. You can pressure cook it for 2-3 whistles or simmer it on a stovetop for 15-20 minutes until the grains are tender and the water is absorbed.
broken wheat is a versatile ingredient found in cuisines around the world. With 342 calories per 100g and 12.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 10 recipes featuring broken wheat with step-by-step instructions.
Browse recipes →Broken wheat (often called Dalia) is typically made from raw, cracked wheat kernels. Bulgur is wheat that has been parboiled, dried, and then cracked, which results in a shorter cooking time compared to raw broken wheat.
Store broken wheat in an airtight container in a cool, dry place to prevent it from turning rancid or attracting pests. It typically lasts for 6 to 12 months, but you can extend its shelf life by storing it in the refrigerator.
Broken wheat has a mild, nutty flavor and a slightly chewy texture. Because its flavor is subtle, it is very versatile and easily absorbs the tastes of other ingredients in both savory dishes like pilafs and sweet dishes like porridges.
