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A wholesome and savory porridge made from broken wheat and mixed vegetables. This one-pot meal is a popular, nutritious breakfast or light lunch option across India, ready in under 30 minutes.
Serving size: 1 serving
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This indian dish is perfect for breakfast. With 263.8 calories and 7.7g of protein per serving, it's a low-fat, high-fiber, anti-inflammatory, gut-friendly, low-calorie, low-phosphorus option for your meal plan.
Preparation: Rinse the dalia thoroughly under cold running water and drain completely. Set aside. Chop all the vegetables and aromatics as specified.
Tempering (Tadka): Heat ghee in a 3-liter pressure cooker over medium heat. Once hot, add the mustard seeds and allow them to splutter, which takes about 30 seconds. Immediately add the cumin seeds and asafoetida, and sauté for another 30 seconds until fragrant.
Sauté Aromatics and Vegetables: Add the finely chopped onion, grated ginger, and slit green chilies to the cooker. Sauté for 2-3 minutes until the onions become soft and translucent. Then, add the mixed vegetables (carrots, peas, beans) and chopped tomato. Cook for another 3-4 minutes, stirring occasionally, until the tomatoes begin to soften.
Roast the Dalia: Add the rinsed and drained dalia to the cooker. Sauté for 2-3 minutes, stirring continuously. This step is crucial for developing a nutty flavor and preventing the porridge from becoming sticky.
Pressure Cook: Pour in 3 cups of water, add the turmeric powder and salt. Stir well to combine all the ingredients. Secure the lid of the pressure cooker and bring to pressure on medium-high heat. Cook for 3 whistles (approximately 10-12 minutes).
Rest and Garnish: Turn off the heat and allow the pressure to release naturally. This can take about 10 minutes. Once the pressure has fully subsided, open the lid. Gently fluff the cooked dalia with a fork. Stir in the fresh lemon juice (if using) and chopped coriander leaves.
Serve: Serve the savory dalia porridge hot, either on its own or with a side of plain yogurt or a simple pickle.
