26 Feb Vegetable Dalia with betal flavour
Vegetable Daliya is a light, nutritious, and comforting Indian dish made from broken wheat cooked with mixed vegetables and mild spices. It’s rich in fiber, vitamins, and minerals, making it a wholesome one-pot meal for breakfast, lunch, or dinner. Soft, hearty, and easy to digest, vegetable daliya is often enjoyed as a healthy alternative to upma or khichdi, offering both flavour and nourishment in every bite.
Betel leaves (paan leaves) have a distinct, sharp, aromatic flavour that is bold, refreshing, and palate-cleansing, which is why betel leaves are used in paan, herbal drinks, chutneys, and some traditional dishes.
Apart from the increased nutrition, adding betal leaves takes the Vegetable daliya to different level of aroma and taste!
Ingredients
- 1 cup dalia (broken wheat)
- 1 medium onion, chopped
- 1 medium tomato, chopped
- ½ cup carrot, diced
- ½ cup beans / peas / capsicum (any mix of veggies)
- 1–2 green chillies, slit
- 1 tsp ginger, grated
- 1½ tbsp oil / ghee
- ½ tsp mustard seeds
- ½ tsp cumin seeds
- 1 sprig curry leaves
- ½ tsp turmeric powder
- ½ tsp red chilli powder (optional)
- 3 cups water
- Salt to taste
- Fresh coriander, for garnish
- 1 tender betal leaf finely chopped
COOK TIME
25 minutes
CALORIES
250- 300 kcal
PROTEIN
7-9 gm
FATS
9 gm
CARBOHYDRATES
45-50 gm
SERVES
4
Instructions
- Roast dalia – Dry roast dalia in a pan until aromatic and lightly golden. Set aside.
- Prepare tempering – Heat oil/ghee, add mustard seeds, cumin seeds, curry leaves.
- Add aromatics & veggies – Sauté onion, ginger, green chillies, then add carrots, peas, beans, tomato. Cook a few minutes.
- Spice it – Add turmeric, chilli powder, salt. Mix well.
- Cook dalia – Add betal leaf, roasted dalia and 3 cups water. Stir, cover, and cook until dalia is soft and water is absorbed (~12–15 min).
- Finish – Garnish with fresh coriander. Serve hot with curd or pickles
Health Benefits
Dalia (broken wheat) is rich in fiber, B-vitamins, and slow-digesting carbs.
Vegetables add antioxidants, vitamins, and minerals.
Low glycemic index of this daliya makes suitable food for weight management and blood sugar control.
The ingredients used here make it balanced meal because it has carbs + protein + fiber + healthy fats.
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