Veggie Dalia Khichadi
Recipe Details:
Ingredients
Per Serving
- Dalia (broken wheat): 2 tbsp
- Mixed vegetables (carrot, peas, beans), finely chopped: ¼ cup
- Ghee or oil: 1 tsp
- Cumin seeds: ¼ tsp
- Turmeric powder: ¼ tsp
- Cumin powder: ¼ tsp
- Coriander powder: ¼ tsp
- Black pepper powder (optional): a pinch
- Salt: to taste
- Water: 1 cup
- Fresh coriander leaves: for garnish
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
Method
- Rinse dalia thoroughly under running water and drain.
- Heat ghee or oil in a pressure cooker on medium flame.
- Add cumin seeds and allow them to splutter.
- Add chopped vegetables and sauté for 2–3 minutes.
- Add dalia and roast lightly for about 2 minutes.
- Add turmeric powder, cumin powder, coriander powder, black pepper, and salt.
- Pour in water and mix well.
- Close the lid and pressure cook for 2 whistles.
- Garnish with fresh coriander leaves and serve warm.
Benefits
- A balanced one-pot meal that supports heart health, respiratory wellness, and sustained energy.
- Dalia provides fiber and complex carbohydrates that support heart health and stable energy levels.
- Mixed vegetables supply vitamins and antioxidants that support immune and respiratory health.
- Turmeric and cumin contain bioactive compounds that support digestive and anti-inflammatory functions.
Nutritional Value per serving
| Calories (kcal) | Carbohydrates (g) | Proteins (g) | Fats (g) |
|---|---|---|---|
| 163.00 | 26.00 | 3.50 | 5.00 |
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
Disclaimer:
The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.*Images used are for representation purpose only.