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Homely and Comforting Dalia Khichdi Recipe - 24 Mantra Organic

Homely and Comforting Dalia Khichdi Recipe - 24 Mantra Organic

Homely-and-Comforting-Dalia-Khichdi-Recipe

Homely and Comforting Dalia Khichdi Recipe

Health and Nutrition
6.08.2020

Dalia has been a part of the Indian diet for a long time. It is known to be an excellent source of protein and other essential minerals that keep our body healthy and active. Even though dalia has lost its sheen amid the invasion of more processed food like instant oats, it is making a comeback in a big way. While dalia can be prepared in as several savoury or sweet dishes, health-conscious people always prefer having it in the form of khichdi since it is considered healthier than the rest. In this article, we’ll tell you some easy dalia khichdi recipes and some cooking hacks that will make you put on your chef hat.

Image source: Conscious food

Before we begin, let’s look at the nutritional value of vegetable dalia khichdi:

Nutrition Facts
Serving size 3/4 cups % Daily Values
Energy 173 Kcal 9%
Carbohydrates 30.7 g 10%
Protein 4.9 g 9%
Total fat 3.5 g 5%
Cholesterol 0 mg 0%
Dietary Fiber 3.8 g 15%
Vitamins
Vitamin A 1509 mcg 31%
Vitamin B1 (Thiamine) 0.4 mg 40%
Vitamin B2 (Riboflavin) 0.2 mg 18%
Vitamin B3 (Niacin) 1.8mg 15%
Vitamin C 100.5 mg 251%
Vitamin E 0.8 mg 5%
Folic Acid 62.9 mcg 31%
Minerals
Calcium 51.6 mg 9%
Sodium 43.6 mg 2%
Iron 2.4 mg 11%
Magnesium 68 mg 19%
Potassium 255.6 mg 5%
Phosphorus 123.5 mg 21%
Zinc 0.5 mg 5%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need
Source: Tarla Dalal

How is Dalia Made?

Dalia is made by coarsely milling whole raw wheat grains. The wheat is cleaned and husked before being processed []. Since dalia does not undergo any refining, it is highly nutritious, better in taste and safe to consume. To enhance these characteristics of dalia, try organic dalia, which is not only better in taste but is produced without any harmful pesticides and contaminated water, thereby restoring the true nutritional value of the grain, including iron, fibre and folic acid. 

Dalia has a slightly nutty flavour and chewy texture. It is found in various sizes, including large, medium, and small or fine-size depending upon the milling process.

  • Large dalia is usually used as a cereal or in salads and stuffings
  • Medium-sized dalia is used to prepare savoury dishes such as khichdi or upma
  • Fine-sized dalia is usually used to prepare sweet dishes like lapsi and kheer.

Benefits of Having Dalia:

There are several benefits of having dalia. Some of the notable benefits include:

  • Low in calories, making it an affordable superfood.
  • High in fibre for suppressing hunger pangs and promoting weight loss.
  • Dalia has a relatively lower glycemic index, implying that the body slowly digests it and breaks it into sugar.
  • Dalia is an excellent source of protein and boosts metabolism.

Easy Dalia Khichi Recipe

Here is an easy dalia khichdi recipe that you can make at home for breakfast, lunch and even dinner. This dalia khichdi recipe is simple to make yet tastes delicious with the right blend and quantity of spices commonly found on the Indian kitchen shelves.

Ingredients:

  • ½ cup dalia
  • ¼ cup organic moong dal
  • 2 tbsp ghee / clarified butter
  • 1 tsp mustard
  • 1 tsp cumin
  • A pinch of asafoetida
  • 1 dried red chilli
  • few curry leaves
  • ¼ tsp turmeric
  • ¾ tsp red chilli powder
  • ½ tsp garam masala
  • ¾ tsp salt
  • 1 carrot, chopped
  • ½ potato, chopped
  • 2 tbsp peas
  • 1 tomato, chopped
  • ½ tsp ginger paste
  • 3 cups of water
  • 2 tbsp coriander, finely chopped

Easy Dalia Khichdi Recipe

  • Soak ½ cup dalia and ¼ cup moong dal in water for 10 minutes.
  • In a pressure cooker, take 2 tbsp ghee and splutter 1 tsp mustard, 1 tsp cumin, asafoetida, 1 dried red chilli, and few curry leaves.
  • Add the soaked dalia and dal in the cooker and saute for 2 minutes on low flame.
  • Then add ¼ tsp turmeric, ¾ tsp chilli powder, ½ tsp garam masala, and ¾ tsp salt. Combine well.
  • Then add 1 carrot, ½ potato, 2 tbsp peas, 1 tomato, and ½ tsp ginger paste and saute for a minute.
  • Add 3 cup water and stir well.
  • Pressure cook for 3 whistles.
  • Open the pressure releases, add coriander leaves, and mix well.
  • Enjoy the khichdi with raita, salad, and pickle.

Pro Tip: Always rinse and soak dalia before cooking. This makes dalia puffy and softer. Here is another recipe for weight loss

Image source: VegeCravings.com

Dalia Khichdi Recipe for Weight Loss

If you are looking for ways to lose weight, then we’d like you to try this dalia khichdi recipe that promotes weight loss without compromising on the taste:

Ingredients:  3 servings

  • Corn Daliya – 1/2 cup
  • Split green gram – 1/3 cup (washed)
  • Carrot – 2 tbsps
  • Capsicum – 2 tbsps (chopped)
  • Tomato – 1 (chopped)
  • Green peas – 2 tbsps
  • Green chillies – 2 (chopped)
  • Coriander leaves – 2 tbsp (chopped)
  • Turmeric powder- 1/4 tsp
  • Mustard seeds – 1/2 tsp
  • Cumin seeds – 1/2 tsp
  • Asafoetida – 1 pinch
  • Salt – 1/2 tsp
  • Oil- 2 tbsps
  • Water – 2-3 glass

Corn Dalia Khichdi Recipe

  • Heat a pressure cooker and add two tablespoons of oil
  • Add cumin seeds and mustard seeds when the oil is hot and let them splutter
  • Add asafoetida and green chillies along with all chopped veggies
  • Then add corn dalia and stir-fry for approx. 3 minutes before adding tomatoes
  • Mix all the ingredients and add washed split green gram
  • Add water, salt, and turmeric powder. Then close the lid of the cooker and let it whistle twice on medium flame
  • Garnish with freshly chopped coriander leaves and serve hot

When you follow this dalia khichdi recipe, you get only 70-80 calories per 100 grams!

Conclusion

These dalia khichdi recipes are a hit among people of all ages since it is easy to cook and are loaded with spices that appeal to everyone’s pallets. We’d advise you Try organic dalia to enhance the taste and for healthier diet. That’s because organic dalia is produced without harmful chemicals and contaminated water. You can also think of replacing rotis with dalia khichdi as it is easy and quick to prepare and can boost your weight loss efforts. Bon appetite!

Try 24 Mantra Organic’s Wheat Daliya and enjoy Kchidi Recipe.

 

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