Vegetable Dalia Khichuri
A wholesome and comforting one-pot meal made with broken wheat, yellow lentils, and mixed vegetables. This savory porridge is lightly spiced and incredibly nutritious, perfect for a light lunch or dinner.
For 4 servings
10 steps. 20 minutes total.
- 1
Step 1
- a.Rinse the dalia and moong dal together in a fine-mesh sieve under running water until the water runs clear. Drain well and set aside. Soaking for 15-20 minutes is optional but can result in a softer texture.
- 2
Heat ghee in a 3-liter or larger pressure cooker over medium heat
- a.Once the ghee is hot, add the cumin seeds and allow them to splutter for about 30 seconds. Add the hing and sauté for another 10 seconds.
- 3
Add the finely chopped onion, grated ginger, and slit green chilies
- a.Sauté for 2-3 minutes until the onions become soft and translucent.
- 4
Step 4
- a.Add the mixed vegetables (carrots, peas, beans, etc.) and sauté for 3-4 minutes, stirring occasionally, until they are slightly tender.
- 5
Step 5
- a.Stir in the chopped tomatoes along with turmeric powder, red chili powder, and salt. Cook for about 2 minutes, until the tomatoes soften and become mushy.
- 6
Add the rinsed dalia and moong dal mixture to the cooker
- a.Sauté for 1 minute, stirring gently to toast them lightly and coat them with the spices.
- 7
Pour in 4 cups of water and mix everything well
- a.Scrape the bottom of the cooker to ensure nothing is stuck. Check for seasoning and add more salt if necessary.
- 8
Secure the lid of the pressure cooker
- a.Cook on medium-high heat for 4-5 whistles (approximately 10-12 minutes). After the last whistle, turn off the heat and allow the pressure to release naturally. This is crucial for the grains to cook perfectly.
- 9
Once the pressure has fully subsided, carefully open the lid
- a.Fluff the khichuri gently with a fork. Stir in the garam masala and chopped coriander leaves. Let it rest for 5 minutes before serving.
- 10
Step 10
- a.Serve the vegetable dalia khichuri hot, with a dollop of ghee, a side of plain yogurt (curd), papad, or your favorite pickle.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1For a nuttier flavor, dry roast the dalia in a separate pan over low heat until it becomes aromatic before adding it to the cooker.
- 2The water ratio is key. For a porridge-like consistency, use 4.5 cups of water. For a drier, upma-like texture, use 3.5 cups.
- 3Letting the pressure release naturally is important for the dalia and dal to cook through perfectly and absorb the flavors.
- 4Feel free to add other vegetables like cauliflower, bell peppers, sweet corn, or leafy greens like spinach.
- 5A final dollop of ghee on top before serving enhances the taste, aroma, and nutritional value.
- 6This khichuri thickens as it cools. Add a splash of hot water to adjust the consistency when reheating.
Adapt it for your goals.
Gluten-Free Version
Replace the dalia (broken wheat) with an equal amount of quinoa, foxtail millet, or broken rice. Adjust cooking time as needed.
High Protein VersionHigh-Protein Version
Add 1/2 cup of cubed paneer or tofu along with the vegetables for an extra protein boost.
Sattvic (No Onion/Garlic) VersionSattvic (No Onion/Garlic) Version
Omit the onion. You can also skip the ginger if you prefer. The dish will still be flavorful from the other spices.
Different LentilsDifferent Lentils
Substitute moong dal with masoor dal (red lentils) for a quicker cooking version or toor dal (split pigeon peas), which may require slightly longer cooking time.
Why this is on our healthy list.
Aids in Weight Management
High in fiber and protein, dalia khichuri promotes a feeling of fullness, which helps in preventing overeating and managing a healthy weight. Its low-calorie profile makes it an ideal meal for weight watchers.
Excellent for Digestive Health
The rich fiber content from both dalia and vegetables aids in maintaining regular bowel movements, preventing constipation, and supporting a healthy gut microbiome. It is light on the stomach and easy to digest.
Good for Diabetics
Dalia is a complex carbohydrate with a low glycemic index. It releases glucose slowly into the bloodstream, preventing sudden spikes in blood sugar levels, making it a suitable food choice for people with diabetes.
Provides Sustained Energy
The combination of complex carbs from dalia and protein from moong dal provides a steady and sustained release of energy, keeping you active and energetic for longer periods without a post-meal slump.
Frequently asked questions
Yes, it is exceptionally healthy. It's a well-balanced, one-pot meal containing complex carbohydrates from dalia, plant-based protein from moong dal, and essential vitamins and minerals from the vegetables. It is high in dietary fiber, making it easy to digest and great for gut health.