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Jain variation of Vegetable Dalia
A wholesome and comforting one-pot meal made with broken wheat and mixed vegetables. This sattvic recipe skips onions and garlic, making it perfect for a light, nutritious, and easy-to-digest Jain-friendly lunch or dinner.
For 4 servings
Prepare Ingredients (10 mins)
Temper and Sauté Vegetables (5 mins)
Roast and Pressure Cook Dalia (15 mins)
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A wholesome and comforting one-pot meal made with broken wheat and mixed vegetables. This sattvic recipe skips onions and garlic, making it perfect for a light, nutritious, and easy-to-digest Jain-friendly lunch or dinner.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 249.59 calories per serving with 8.18g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch or dinner.
Garnish and Serve (2 mins)
Easily make this recipe vegan by substituting ghee with a neutral-flavored vegetable oil like sunflower or canola oil.
For a gluten-free alternative, replace the broken wheat dalia with an equal amount of foxtail millet or little millet. The cooking time and water ratio may need slight adjustments.
To boost the protein content, add 1/4 cup of rinsed moong dal (split yellow lentils) along with the dalia. You may need to add an extra 1/2 cup of water.
Dalia, or broken wheat, is an excellent source of dietary fiber, which aids digestion, prevents constipation, and promotes a feeling of fullness, helping with weight management.
With a low glycemic index, dalia releases glucose slowly into the bloodstream. This helps in managing blood sugar levels, making it a great meal choice for people with diabetes.
This dish provides a steady supply of energy from complex carbohydrates, keeping you active and energetic throughout the day without causing sharp spikes in blood sugar.
Combining whole grains with a variety of vegetables makes this a nutrient-rich one-pot meal, supplying essential vitamins, minerals, and protein required for overall health.
One serving (approximately 1.5 cups or 325g) contains around 250-300 calories. This can vary based on the amount of ghee and specific vegetables used.
Yes, it is very healthy. It's a balanced meal rich in complex carbohydrates and fiber from dalia, and packed with vitamins and minerals from the vegetables. It's low in fat, easy to digest, and helps in weight management.
Absolutely. You can cook it in a deep pan or pot with a lid. After roasting the dalia and adding water (you might need about 3.5-4 cups), bring it to a boil, then cover and simmer on low heat for 15-20 minutes, or until the dalia is soft and the water is absorbed.
You can add a variety of Jain-friendly vegetables like raw banana (kaccha kela), French beans, bottle gourd (lauki), ivy gourd (tendli), or sweet corn. Avoid root vegetables, onions, and garlic to maintain the Jain authenticity.
Store any leftover dalia in an airtight container in the refrigerator for up to 2 days. Reheat it in a pan or microwave. You may need to sprinkle a little water before reheating to restore its moisture.
