Are you ready to transform ordinary vegetables into a mouthwatering, nutrient-packed meal that will tantalize your taste buds and revolutionize your dinner routine? Our Roasted Vegetables with Dalia recipe is not just a dish—it's a culinary journey that combines the rustic charm of Indian cuisine with modern, health-conscious cooking. Imagine perfectly caramelized vegetables, tender cracked wheat, and a burst of aromatic spices that will transport you straight to the vibrant kitchens of India, all while keeping your wellness goals firmly in check!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: Indian
Serves: 4 servings
Ingredients
- 2 cups mixed vegetables (carrots, bell peppers, zucchini)
- 1 cup dalia (cracked wheat)
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon cumin seeds
- 1 tablespoon lemon juice
Instructions
- Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper to prevent sticking and ensure easy cleanup.
- Wash and chop the mixed vegetables into uniform 1-inch cubes. This ensures even roasting and consistent cooking time. Pat the vegetables dry with a clean kitchen towel to remove excess moisture.
- In a large mixing bowl, toss the chopped vegetables with olive oil, salt, black pepper, and cumin seeds. Ensure each vegetable piece is evenly coated with the seasoning.
- Spread the seasoned vegetables in a single layer on the prepared baking sheet. Avoid overcrowding to allow proper roasting and caramelization.
- Place the baking sheet in the preheated oven and roast for 20-25 minutes, stirring once halfway through to ensure even browning. Vegetables should be tender and have slight crispy edges.
- While vegetables are roasting, rinse the dalia thoroughly under cold water. In a separate pot, combine dalia with 2 cups of water and a pinch of salt.
- Cook the dalia over medium heat, stirring occasionally, until it becomes tender and absorbs all the water (approximately 15-20 minutes). The texture should be fluffy but not mushy.
- Once vegetables are roasted and dalia is cooked, combine them in a large serving bowl. Drizzle fresh lemon juice over the mixture and gently toss to integrate flavors.
- Let the dish rest for 5 minutes to allow flavors to meld. Serve warm as a nutritious and wholesome main course or side dish.
Tips
- Vegetable Selection: Choose fresh, firm vegetables of similar sizes to ensure even roasting. Mix colors for visual appeal and varied nutrients.
- Moisture Management: Always pat vegetables dry before roasting to achieve that perfect crispy exterior and prevent steaming.
- Seasoning Secrets: Don't be afraid to experiment with spices. While this recipe uses cumin, you can try adding turmeric, garam masala, or dried herbs for extra flavor complexity.
- Uniform Chopping: Cut vegetables into similar-sized pieces (about 1-inch cubes) to guarantee consistent cooking and texture.
- Oven Positioning: Use the middle rack for even heat distribution and optimal roasting results.
- Dalia Tip: Rinse dalia thoroughly to remove any dust and ensure a clean, pure taste. The water-to-dalia ratio is crucial for perfect texture.
- Serving Suggestion: For added protein, consider topping with roasted nuts or serving with a side of yogurt or raita.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 35g
Protein: 6g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
