Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Broken whole wheat | 220 g | Sweet · Cooling |
 Whole cow milk | 650 g | Sweet · Cooling |
 Ghee | 16 g | Sweet · Cooling |
 Rock sugar | 28 g | Sweet · Cooling |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
| Water | 450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the broken wheat and drain well.
- Warm the ghee in a heavy pot and toast the wheat until it smells nutty.
- Add the water and simmer covered until the grains are nearly tender.
- Pour in the milk and cook gently, stirring often, until the porridge is soft and creamy.
- Stir in the rock sugar and cardamom, rest for three minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian dalia porridge tradition)
Broken wheat is cooked first in water and then with milk for a soft breakfast porridge. Vata: retain the ghee and serve quite soft. Pitta: use less sugar and emphasize cardamom. Kapha: take a small portion and reduce ghee.
USDA Nutrition Facts for Dalia (Broken Wheat) Porridge
| Nutrient | Per 100g | Per Serving (1 serving (341g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 349 kcal |
| Protein | 3.7 g | 12.6 g |
| Total Carbohydrates | 15.9 g | 54.3 g |
| Dietary Fiber | 1.7 g | 6.0 g |
| Total Sugars | 4.4 g | 15.0 g |
| Total Fat | 3.1 g | 10.6 g |
| Calcium | 65.4 mg | 223.1 mg |
| Iron | 0.59 mg | 2.02 mg |
| Magnesium | 28.3 mg | 96.5 mg |
| Phosphorus | 105.8 mg | 361.0 mg |
| Potassium | 131 mg | 447 mg |
| Sodium | 20 mg | 68 mg |
| Zinc | 0.63 mg | 2.14 mg |
| Copper | 0.07 mg | 0.24 mg |
| Manganese | 0.68 mg | 2.31 mg |
| Selenium | 10.9 µg | 37.1 µg |
| Vitamin C | 0.02 mg | 0.05 mg |
| Vitamin A (RAE) | 25.1 µg | 85.6 µg |
| Vitamin E | 0.57 mg | 1.94 mg |
| Vitamin K | 0.5 µg | 1.9 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.85 mg | 2.90 mg |
| Vitamin B6 | 0.09 mg | 0.32 mg |
| Folate (DFE) | 7.1 µg | 24.2 µg |
| Choline | 13.8 mg | 47.0 mg |
