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Fiber-rich Savory Vegetable Dalia, perfectly spiced and gut-friendly – a quick, energy-giving comfort food.
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Serving size: 1 cup
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Fiber-rich Savory Vegetable Dalia, perfectly spiced and gut-friendly – a quick, energy-giving comfort food.
This north_indian and punjabi dish is perfect for breakfast. With 279.97 calories and 8.44g of protein per serving, it's a healthy, low-fat, high-fiber, anti-inflammatory, gut-friendly, low-calorie, low-phosphorus option for your meal plan.
Preparation (10 mins): Rinse the dalia under cold running water until the water runs clear. Drain it completely using a fine-mesh sieve and set aside. Meanwhile, finely chop the onion and tomato, dice the mixed vegetables, grate the ginger, and slit the green chilies.
Tempering (2 mins): Heat ghee in a 3-liter pressure cooker over medium heat. Add the mustard seeds and cumin seeds. Wait for them to crackle and splutter. Immediately add the hing, followed by the chopped onion, grated ginger, and slit green chilies.
Sauté Vegetables (5 mins): Sauté the onions for 2-3 minutes until they become soft and translucent. Add the mixed vegetables (carrots, peas, beans) and continue to sauté for another 3-4 minutes until they are slightly tender.
Add Spices and Tomatoes (3 mins): Add the chopped tomatoes, turmeric powder, red chili powder, and salt. Mix well and cook for 2-3 minutes, until the tomatoes soften and turn mushy, and the oil begins to separate from the masala.
Roast Dalia (3 mins): Add the rinsed and drained dalia to the cooker. Stir continuously and roast on medium-low heat for 2-3 minutes. You will notice a pleasant, nutty aroma, which indicates it's perfectly roasted. This step is crucial for a non-sticky texture.
Pressure Cook (10 mins): Pour in 3 cups of hot water and give everything a good mix. Check the seasoning and add more salt if needed. Secure the lid of the pressure cooker, bring to pressure on medium-high heat, and cook for 3 to 4 whistles (approximately 10 minutes).
Rest and Garnish (2 mins): Turn off the heat and allow the pressure to release naturally, which takes about 10-15 minutes. Once the pressure has subsided, open the lid. Gently fluff the cooked dalia with a fork. Stir in the fresh lemon juice and garnish with finely chopped coriander leaves. Serve hot.
