Pan-Indian · One-pot
Dalia khichdi
Broken wheat and moong khichdi
- Energy
- 326 kcal
- Protein
- 14.2 g
- Fibre
- 10.7 g
- Time
- 35 min
Per serving, 162 g.1 Good for lunch or dinner.
One serving gives you
- 28%of the day’s vitamin A
- 23%of the day’s folate
- 15%of the day’s zinc
- 14%of the day’s iron
Nutrition facts
One serving, 162 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy326 kcal18%
Carbohydrates
- Carbohydrate51.8 g18%
- Fibre10.7 g43%
- Soluble fibre2.3 g
Fats
- Fat6.03 g12%
- Saturated fat limit3.26 g17% of limit
- Monounsaturated fat1.29 g
- Polyunsaturated fat0.79 g
- Omega-60.66 g8%
- Omega-30.13 g14%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein14.2 g28%
- Histidine346 mg58%
- Isoleucine545 mg45%
- Leucine1,039 mg44%
- Lysine658 mg61%
- Methionine + cystine314 mg52%
- Phenylalanine + tyrosine1,152 mg137%
- Threonine447 mg106%
- Tryptophan166 mg79%
- Valine693 mg89%
Vitamins
- Vitamin A231 µg28%
- Vitamin B10.2 mg14%
- Vitamin B20.12 mg6%
- Vitamin B31.71 mg16%
- Vitamin B51.15 mg23%
- Vitamin B60.32 mg17%
- BiotinNot in the source data
- Folate51.2 µg23%
- Vitamin B120 µg<1%
- Vitamin C7.17 mg11%
- Vitamin D0 µg0%
- Vitamin E0.43 mg6%
- Vitamin K18.2 µg33%
Minerals
- Calcium67.8 mg7%
- ChromiumNot in the source data
- Copper0.5 mg30%
- IodineNot in the source data
- Iron3.96 mg14%
- Magnesium124 mg34%
- Manganese1.63 mg41%
- MolybdenumNot in the source data
- Phosphorus283 mg28%
- Potassium738 mg21%
- Selenium21.2 µg53%
- Sodium limit376 mg19% of limit
- Zinc1.96 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Wheat, bulgur godhuma rava45 g
- Green gram, dal pesara pappu32.5 g
- French beans, country40 g
- Carrot, orange35 g
- Ghee neyyi4.5 g
- Cumin seeds jeelakarra0.8 g
- Ginger, fresh allam3 g
- Turmeric powder pasupu0.3 g
- Iodized salt (table salt) uppu0.9 g
Method
About 35 minutes.
- 1
Dry-roast 45 g broken wheat for 3 minutes.
- 2
Warm 4.5 g ghee; add cumin, ginger and the chopped vegetables.
- 3
Add the dalia, moong dal, turmeric, salt and 4 parts water; pressure-cook 3 whistles.
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