Moong Dal Dalia
A wholesome one-pot meal where earthy broken wheat and creamy yellow lentils are cooked with mixed vegetables. This savory porridge is light, nutritious, and incredibly comforting, making it perfect for a healthy breakfast or a light dinner.
For 4 servings
Preparation: In a bowl, combine the dalia and moong dal. Rinse them together under running water 2-3 times until the water runs clear. Drain completely and set aside.
Tempering (Tadka): Heat ghee in a 3-liter pressure cooker over medium heat. Once hot, add the mustard seeds and cumin seeds. Allow them to crackle for about 30 seconds. Add the hing and sauté for another 10 seconds until fragrant.
Sauté Aromatics: Add the finely chopped onion and sauté for 2-3 minutes until it becomes soft and translucent. Stir in the grated ginger and green chili, and cook for another minute until the raw smell disappears.
Cook Vegetables and Spices: Add the mixed vegetables and sauté for 3-4 minutes until they are slightly tender. Then, add the chopped tomatoes and turmeric powder. Cook for 2-3 minutes, stirring occasionally, until the tomatoes soften and become mushy.
Roast Dalia and Dal: Add the rinsed dalia and moong dal mixture to the cooker. Sauté for 2 minutes, stirring continuously. This step is key to enhancing the flavor and preventing stickiness.
Pressure Cook: Pour in 3.5 cups of water and add salt to taste. Stir everything well to combine. Secure the lid of the pressure cooker. Cook on medium-high heat for 3 whistles, which should take about 10-12 minutes.
Natural Pressure Release: Turn off the heat and allow the pressure to release naturally. This is crucial for ensuring the dalia and dal are cooked to a perfectly soft consistency. This will take about 10-15 minutes.
Garnish and Serve: Once the pressure has settled completely, carefully open the lid. Fluff the dalia with a fork. Stir in the garam masala, fresh chopped coriander leaves, and optional lemon juice. Serve hot, either on its own or with a side of plain yogurt.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a richer, nuttier flavor, dry roast the dalia in a separate pan over low heat until it becomes aromatic before rinsing and adding it to the cooker.
- 2The consistency is adjustable. Use 3 cups of water for a thicker, upma-like texture, or 4 cups for a more porridge-like consistency.
- 3Always let the pressure release naturally. A quick release can result in undercooked dalia and dal.
- 4For toddlers or babies, skip the green chilies and reduce the spices. You can also mash the cooked dalia to a smoother consistency.
- 5If using an Instant Pot, use the 'Sauté' mode for steps 2-5. Then, add water, cancel 'Sauté', and pressure cook on 'High' for 8 minutes, followed by a natural pressure release.
Adapt it for your goals.
Vegan
Replace ghee with a neutral vegetable oil like sunflower or canola oil to make the dish completely plant-based.
Gluten FreeGluten-Free
Substitute dalia (broken wheat) with an equal amount of millets like foxtail millet (kangni) or quinoa. The cooking time may need slight adjustment.
Spicier VersionSpicier Version
Add 1/4 teaspoon of red chili powder along with the turmeric powder. You can also increase the number of green chilies.
Protein RichProtein-Rich
Stir in 1/2 cup of crumbled paneer or a handful of roasted peanuts at the end for an extra protein boost.
Why this is on our healthy list.
Rich in Fiber and Protein
The combination of broken wheat (dalia) and moong dal provides a good balance of dietary fiber and plant-based protein, which aids in digestion, promotes satiety, and helps maintain muscle mass.
Good for Weight Management
This one-pot meal is low in calories and fat but high in nutrients. The high fiber content keeps you full for longer, reducing overall calorie intake and supporting weight loss goals.
Diabetic-Friendly
Dalia has a low glycemic index, which means it releases sugar into the bloodstream slowly. This helps in managing blood sugar levels, making it an excellent meal choice for individuals with diabetes.
Easy to Digest
Cooked until soft, this savory porridge is light on the stomach and easy to digest, making it ideal for people of all ages, including children, the elderly, and those recovering from illness.
Frequently asked questions
Yes, Moong Dal Dalia is exceptionally healthy. It's a balanced meal rich in complex carbohydrates, plant-based protein, and dietary fiber. It's low in fat, easy to digest, and packed with vitamins and minerals from the vegetables, making it great for weight management, blood sugar control, and overall gut health.
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