Poor Man's Cracked Wheat Risotto | Creamy and Cheesy Dish

Name: Cracked Wheat Risotto
Prep time: 35 min
Cook time: 20 min
Total time: 55 min
Yield: 2 servings
Ingredients: 1 cup Dalia (Broken/Cracked Wheat); 2 cups Hot Water; 2 tablespoons Olive Oil; 4 cloves Garlic, finely chopped; 1 Onion, chopped; 2 tablespoons Rice Vinegar; Handful of Green Beans; 2 cups Vegetable Stock; 2 tablespoons Nutritional Yeast; 1/2 cup Coconut Milk; 2 tablespoons Lemon Juice; 1/2 cup Frozen Peas; Freshly chopped Cilantro or Parsley

Introduction

Cracked Wheat Risotto, or Poor Man's Risotto offers a delicious twist on the traditional Italian dish, substituting arborio rice with dalia (broken wheat). This adaptation maintains the creamy, comforting essence of risotto while providing a heartier, more nutritious base.

The cooking process begins with properly preparing the dalia through thorough rinsing and soaking, which ensures the right texture in the final dish. Unlike rice risotto, this version doesn't require constant stirring, making it more approachable for everyday cooking.

The dish builds its flavor profile through a simple base of sautéed garlic and onions, while rice vinegar adds a subtle tang that balances the natural nuttiness of the wheat. Vegetable stock and coconut milk work together to create the signature creamy consistency that defines a good risotto.

Green beans and peas incorporate essential vegetables into the meal, while nutritional yeast provides a cheese-like umami flavor that's particularly valuable in this vegan preparation. A finishing touch of lemon juice brightens the overall taste.

This recipe demonstrates how traditional cooking techniques can be adapted to work with more affordable ingredients without sacrificing quality. It's a practical option for anyone looking to explore grain-based dishes while keeping costs down.

Recipe Video

Ingredients

1 cup Dalia (Broken/Cracked Wheat), or use Bulgur
2 cups Hot Water
2 tablespoons Olive Oil
4 cloves Garlic, finely chopped
1 Onion, chopped
2 tablespoons Rice Vinegar
Handful of Green Beans
2 cups Vegetable Stock
2 tablespoons Nutritional Yeast
1/2 cup Coconut Milk
2 tablespoons Lemon Juice
1/2 cup Frozen Peas
Freshly chopped Cilantro or Parsley

Instructions

Rinse Dalia: Rinse 1 cup dalia thoroughly in a large bowl, changing the water several times until it runs clear. Drain completely.
Soak Dalia: Soak the washed dalia in 2 cups of hot water for 30 minutes. Drain and set aside.
Sauté Garlic and Onion: Heat 2 tablespoons olive oil in a pan over medium heat. Add the chopped garlic (4 cloves) and onion (1), and sauté for 2–3 minutes until golden.
Add Rice Vinegar: Stir in 2 tablespoons rice vinegar and cook for 2 more minutes.
Add Dalia and Veggies: Add the drained dalia, a handful of green beans, and 2 cups vegetable stock to the pan. Mix everything well.
Cook Dalia: Cover the pan and cook for 10–12 minutes over medium heat.
Add Final Ingredients: Remove the lid, and stir in 2 tablespoons nutritional yeast, 1/2 cup coconut milk, 2 tablespoons lemon juice, and 1/2 cup frozen peas. Mix thoroughly.
Finish Cooking: Cover again and cook for another 2–3 minutes.
Garnish and Serve: Garnish with freshly chopped parsley and additional nutritional yeast if desired. Serve warm and enjoy!

Recipe Notes

Dalia Preparation: Ensure the dalia is thoroughly rinsed and soaked to prevent it from clumping and to achieve a creamy consistency.
Vegetable Stock: Use low-sodium vegetable stock for better control over the seasoning.
Coconut Milk: Full-fat coconut milk adds creaminess, but it can be substituted with light coconut milk or almond milk for a lighter version.
Nutritional Yeast: This adds a cheesy flavor; adjust the quantity to taste.
Using Bulgur: Bulgur can be used as a substitute for dalia (cracked wheat) in this recipe. Bulgur is similar in texture and cooks slightly faster than cracked wheat. If using bulgur, reduce the soaking time to about 10-15 minutes and adjust the cooking time to 8-10 minutes. You’ll need slightly less vegetable stock, as bulgur absorbs less liquid than cracked wheat.

Frequently Asked Questions

Can I use another grain instead of dalia?

Yes! Bulgur, quinoa, or millet can be used, though the texture will differ.

Can this recipe be made oil-free?

Yes, sauté the garlic and onions in a small amount of vegetable stock instead of olive oil.

What vegetables can I substitute or add?

Zucchini, carrots, or mushrooms can be added for variety.

How do I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of water or stock to restore creaminess.