Recipe : Cracked Wheat and Spinach Pulao

Cracked wheat is such a healthy cereal to include in your meal plans. But not many people are familiar with this ingredient. Think of it as thick rawa and this might help you come up with dishes that you are already accustomed to cooking using rawa. Of course, rawa cooks a whole lot quicker than this. Some of you are familiar with couscous. Well, it’s very similar; but dalia is the natural untreated grain so it will take a lot longer to cook than couscous which has undergone some processing. Today I’m going to show you how to make a simple and wholesome cracked wheat pulao. I added spinach at the end. You can either omit that step or replace spinach with any other vegetable of your choice.


  • 2 tbsp ghee/oil
  • 1 big onion, finely chopped
  • 10-15 cloves of garlic, smashed
  • 3 green chilies
  • 2 med tomato, finely chopped
  • 1/2 tsp turmeric powder
  • 1 tsp garam masala powder or any curry powder
  • 1 cup cracked wheat
  • 1 tsp vinegar
  • 1 big bunch spinach, roughly chopped
  • water, double the quantity of the broken wheat…so 2 cups
  • salt to taste
Wash the spinach very well and drain. There is no need to discard the stems. They are edible and full of nutrition. If you are preparing this dish for guests and outsiders, I understand the presentation angle. But, too many people waste the stems that are so good for you. Please try the stems. It is just as flavorful as the leaves.


  • Heat a pressure cooker and add the ghee followed by chopped onions, garlic, chilies.
  • Once these are cooked, add the tomatoes and cook well.
  • Add the spice powders and saute for a few seconds.
  • Then add the cracked wheat and saute a few seconds more.
  • Add the water, salt and vinegar.
  • Close the lid with the pressure(whistle) and cook for around 4 whistles.
  • Once the pressure is released naturally, open the lid and add the chopped spinach and stir a bit and shut the lid again. The steam is enough to cook the spinach.
  • When you’re ready to serve, heat and serve. Any half cooked spinach will get cooked in a few seconds.
  • Adjust your seasonings. Add lemon juice before serving and enjoy this dish hot.
This is an extremely healthy dish high in protein and fiber amongst a whole lot of vitamins, iron and minerals. It is great for diabetics and calorie conscious people.
I served it with eggs for added protein 😉

I hope this post encourages you to try out cracked/broken wheat/dalia. There is another lovely dessert that can be made using broken wheat. I really like that one. My mum used to make it often when we were kids. I will post it soon. It’s very similar to Sheera, but of course with larger grain. We call it laapsi here in Maharashtra. More on that in another post.

Bon Appetit!

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  1. Another mouth-waterer! I love saag! 🙂 It was funny seeing you say retain the stems as it reminded me of celery! Folks would throw away the stalk and I would be saying “nooo” but it did teach me to keep the leaves haha 🙂

    Liked by 1 person

    1. Really, Popeye’s friend 🙂 Exactly, I understand your frustration. I don’t get why people like discarding stems here. I use them all. In fact with celery and coriander, the stems hold a lot more flavour than the leaves. Of course, I understand if it’s strictly garnish, but otherwise….what a waste!

      Liked by 1 person

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