Daalia

Daalia is a nutritious and wholesome Indian breakfast dish made from broken wheat, packed with protein and fiber, making it a perfect start to your day. This dish is versatile and can be customized with various vegetables and spices for added flavor and nutrition.

Ingredients

• Broken wheat (dalia) - 1 cup
• Water - 2 cups
• Oil - 1 tablespoon
• Cumin seeds - 1 teaspoon
• Onion - 1 medium, finely chopped
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped
• Mixed vegetables (carrots, peas, beans) - 1 cup, chopped
• Salt - to taste
• Black pepper - 1/2 teaspoon
• Coriander leaves - for garnish

Steps

1. Rinse the broken wheat (dalia) under running water and drain.
2. In a pot, heat the oil over medium heat and add cumin seeds. Let them splutter.
3. Add chopped onions and sauté until golden brown.
4. Stir in grated ginger and chopped green chili. Sauté for another minute.
5. Add the mixed vegetables to the pot and cook for about 5 minutes until they start to soften.
6. Add the rinsed broken wheat, salt, and black pepper, mixing well.
7. Pour in 2 cups of water and bring the mixture to a boil.
8. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes or until the broken wheat is cooked and the water is absorbed.
9. Remove from heat and let it sit covered for 5 minutes.
10. Fluff the daalia with a fork and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in fiber, aiding digestion and promoting satiety.

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