Updated on March 3,2024.

Introducing a nutritious option to kickstart your day – Jau Ka Dalia. A simple and wholesome Jau or barley dalia recipe that is both delicious and beneficial for weight loss. Packed with the goodness of barley, this easy-to-make dish offers a perfect blend of taste and health.

What is Jau or Barley

Barley, commonly known as “jau“, “jou“,or “jo” in India, is a key cereal grain and ranks as the fourth most important crop, following rice, wheat, and maize. Used in diverse food preparations, barley is often malted for various purposes. While pearled barley still offers essential nutrients, hulled barley stands out as the healthier choice. This nutritious and versatile grain has been a dietary staple across different cultures for centuries, offering rich nutritional content and numerous health benefits that make it a valuable addition to any diet.

About Barley or Jau Dalia Recipe

Barley, a whole grain, serves as the base ingredient in this recipe and is complemented by the natural flavors of spices and sweeteners. By utilizing a pressure cooker, you can easily and efficiently cook the barley to achieve a soft and tender consistency. This sweet jau ka dalia recipe without milk is perfect for those with dietary restrictions or simply looking to explore different variations of this traditional dish.

Barley daliya or jau ka daliya, also known as barley porridge, is a nutritious and healthy dish made from hulled barley grains. Barley is a cereal grain that has been cultivated for thousands of years and is a staple food in many parts of the world. This daliya made with Barley is popular in various cuisines and is often consumed as a breakfast cereal or as a main dish for lunch or dinner.

To make this simple and delicious barley dalia I have used Patanjali brand jau ka daliya. You can use any brand of your choice. You would also like my Barley Kheer recipe that I shared few days ago.

You Can Also Try My These Healthy 5-Minute Breakfast Recipes

• Avocado Toast
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Jau or barley dalia is not only beneficial for health but also delicious in taste. It is a healthy high fibre diet that helps in reducing belly fat. Jo ka dalia also helps in boosting immunity. So, you should definitely try it once and I assure you that it will become your favourite meal.

We can use barley dalia in making sweet or savoury dishes like sweet jau dalia with milk or without milk, pongal, khichdi, upma, tikki, laddo or many other recipes.

Why Should You Try This Simple Porriage Recipe

• Easy to make
• Vegan
• Diabetic friendly
• Kids friendly
• Just need 2 ingredients
• Refined sugar free
• Can be customized according to your taste

How to Make Barley Dalia Recipe in a Pressure Cooker

To prepare barley daliya or porriage, the hulled barley grains are first cleaned and roasted to enhance their flavor. You can either dry roast it or add little ghee or coconut oil(for Vegan version) while roasting. Addition of fat enhance the flavour of the prepared dish. After washing, transfer it to a pressure cooker, add water or milk and pressure cook up to 2 whistles. The water cooked barley dalia can be seasoned with various spices, sweetened with sugar or honey, and garnished with nuts or fruits to add extra taste and texture.

Barley Dalia Recipe Ingredients

• Broken Barley or barley dalia
• Water

Variations of Jau Dalia Recipe

This recipe is a simple porridge recipe with water only. If you want you can add milk instead of water. To make a vegan version of jou dalia you can add coconut milk, soya milk, oats milk, almond milk, etc once is prepared. Also you can add any healthy alternative for sweetness like jaggery, coconut sugar, honey, dates syrup etc to make it sweet or for a savoury version add a tadka with veggies.

I added jaggery powder to this barley daliya to make it sweet. To add complexity to the flavors, we can incorporate a medley of aromatic spices such as cinnamon, nutmeg, or cardamom. These spices provide a delightful warmth and depth to the sweet jau dalia, making each spoonful a delightful sensory experience. Feel free to experiment and find the perfect blend of spices that appeal to your palate.

This sweet jau ka dalia without milk or sugar offers a delightful twist to a classic recipe, ensuring that everyone can savor its flavors regardless of dietary restrictions or preferences. By using dairy-free milk alternatives and natural sweeteners, you can create a creamy, nutritious, and naturally sweet dish that satisfies your cravings while promoting a healthier lifestyle. So, go ahead and embark on this culinary adventure, exploring the boundless possibilities of sweet jau dalia with a unique twist!

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Jau Dalia Health Benefits

Barley, commonly known as jau, is a nutritious grain that offers several health benefits. Here are some of the key health benefits of including barley in your diet:

High in fiber: Barley is an excellent source of dietary fiber, including both soluble and insoluble fiber. This fiber content helps promote healthy digestion, prevents constipation, and supports regular bowel movements. It also aids in maintaining a healthy weight by providing a feeling of fullness and reducing overeating.

Heart health: Barley has been linked to improved heart health. The soluble fiber in barley, known as beta-glucan, has been shown to help reduce LDL (bad) cholesterol levels, thereby lowering the risk of heart disease. Barley also contains antioxidants and phytochemicals that may contribute to cardiovascular health.

Blood sugar control: Barley has a low glycemic index means when we eat barley it does not cause a rapid spike in blood sugar levels. The soluble fiber in barley slows down the digestion and absorption of carbohydrates, resulting in a more gradual release of glucose into the bloodstream. This property makes barley a favorable grain for individuals with diabetes or those aiming to manage their blood sugar levels.

Weight management: Due to its high fiber content and low calorie density, barley can be a beneficial food for weight management. The fiber provides satiety, reducing hunger and preventing excessive calorie intake. Additionally, the slow digestion of barley can help stabilize blood sugar levels, minimizing cravings for unhealthy snacks.

Nutrient-rich: Barley is a good source of essential nutrients, including vitamins (such as niacin, thiamin, and vitamin B6), minerals (such as magnesium, phosphorus, and selenium), and antioxidants. These nutrients contribute to overall health, supporting energy production, immune function, and the body’s natural defense against oxidative stress.

Gut health: The fiber in barley acts as a prebiotic, providing nourishment to the beneficial bacteria in the gut. This promotes a healthy gut microbiome and enhances digestive health. A balanced and diverse gut microbiota is associated with various health benefits, including improved immune function and reduced risk of certain diseases.

Reduced risk of certain diseases: Studies suggest that regular consumption of barley may help reduce the risk of chronic conditions such as cardiovascular disease, type 2 diabetes, and certain types of cancer, including colon cancer. The combination of fiber, antioxidants, and other bioactive compounds in barley contributes to its potential protective effects.

It’s worth noting that individual health benefits may vary, and incorporating barley into a balanced diet is recommended for optimal results. Consult a healthcare professional or a registered dietitian for personalized advice based on your specific health needs.

How to Roast and Store Jau ka Dalia For Long

Any dalia like wheat, barley, bajra needs to be roasted before making any dish out of it. We should dry roast it, cool it completely and then store in n airtight container. Dalia stays good for months if you roast it properly. Whenever you want to make any dish from dalia it is ready to use. Check out the video how to roast dalia.

Barley Dalia Recipe-Step by Step Preparation

1.First, take 1 katori roasted and cooled jo or barley dalia. Wash it 2-3 times with water to remove any impurities or dust particles. Drain well.

2. Now add 2 katori water to barley dalia and let it soak for 1-2 hours.

3. After that, transfer it to a pressure cooker. Add 3 more cups of water. Then add 1 tsp ghee(optional) and ½ tsp cardamom powder. Close the pressure cooker with the lid and lock it securely.

4. Pressure cooks the barley on low medium heat up to 2 whistles. Switch off the flame.

5. Once the pressure is released open the lid and check.

6. If you want it make sweet, add jaggery powder, mix well. Put the pressure cooker on low flame and cook it for 1-2 minutes. Switch off the flame.

7. Serve it warm or chilled as per your taste.

8. Garnish it with some nuts and seeds powder, it’s totally optional. Also you can add curd or milk to this jau ka dalia. Enjoy!

9. For savoury version you can add tadka and veggies to it and cook for 1-2 minutes and then serve.

Serving Suggestions

Serve this sweet barley dalia recipe warm or chilled in bowls or cups. It makes for a delicious and comforting dessert or a sweet breakfast option or for a light dinner.

Tips and Tricks

1. Only dry roast dalia if you are storing it for a long time. For instant use you can roast it with ghee or oil.
2. Roasting is important before making any dalia recipe.
3. You can enjoy it with dairy milk as well as any plant based milk once it is prepared.
4. Dalia can also be eaten with curd.
5. If you want you can add tadka with veggies to make it savoury.
6. You can add any flavour of your choice like cardamom, cinnamon, kesar, etc.
7. Leftover can be stored in the refrigerator and stays good for 1-2 days.

Recipe Card

FAQs

Is Barley Dalia Healthy?

Yes, barley dalia is a healthy food choice. Barley is a whole grain that is rich in fiber, vitamins, and minerals. It contains beta-glucans, which may contribute to heart health by reducing cholesterol levels. Barley dalia also provides a steady release of energy due to its low to moderate glycemic index, making it suitable for maintaining blood sugar levels.

Can I Eat Barley Everyday?

Consuming barley dalia regularly can be part of a healthy diet. It offers a good source of nutrients and dietary fiber, contributing to digestive health and providing a sense of fullness, which may aid in weight management.

Which is Better Wheat Dalia or Barley Dalia?

When comparing wheat dalia and barley dalia, both are nutritious, but barley has certain advantages. Barley is higher in fiber, which can be beneficial for digestion and weight control. Additionally, barley has a lower glycemic index compared to wheat, leading to a slower release of glucose and potentially better blood sugar control.

Is Barley Daliy Good for Weight Loss?

Barley dalia can be a good choice for weight loss due to its fiber content, which promotes satiety and helps control appetite. However, as with any food, it’s essential to consider your overall diet, portion sizes, and individual nutritional needs for effective weight management.

Try out this simple healthy and delicious barley porridge recipe at home. If you like the recipe share it with your friends and family and don’t forget to give us a 5 star rating. How it works for you, take a picture and tag it #healthicallykitchen on Instagram. Or, save it for later on Pinterest. I love to see them. Happy cooking!