Pan-Indian · Tiffin
Namkeen dalia
Savoury broken-wheat porridge with vegetables
- Energy
- 251 kcal
- Protein
- 8.33 g
- Fibre
- 8.5 g
- Time
- 25 min
Per serving, 148 g.1 Good for breakfast or dinner.
One serving gives you
- 25%of the day’s vitamin A
- 15%of the day’s folate
- 11%of the day’s zinc
- 10%of the day’s iron
Nutrition facts
One serving, 148 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy251 kcal14%
Carbohydrates
- Carbohydrate41.1 g15%
- Fibre8.5 g34%
- Soluble fibre2.09 g
Fats
- Fat5.21 g11%
- Saturated fat limit2.85 g14% of limit
- Monounsaturated fat1.18 g
- Polyunsaturated fat0.65 g
- Omega-60.59 g8%
- Omega-30.06 g6%
- EPA + DHA0 mg
- Cholesterol limit10.2 mg
Protein and amino acids
- Protein8.33 g17%
- Histidine180 mg30%
- Isoleucine287 mg24%
- Leucine564 mg24%
- Lysine280 mg26%
- Methionine + cystine235 mg39%
- Phenylalanine + tyrosine598 mg71%
- Threonine249 mg59%
- Tryptophan85.2 mg41%
- Valine356 mg46%
Vitamins
- Vitamin A210 µg25%
- Vitamin B10.19 mg14%
- Vitamin B20.08 mg4%
- Vitamin B31.53 mg14%
- Vitamin B50.78 mg16%
- Vitamin B60.22 mg12%
- BiotinNot in the source data
- Folate33.5 µg15%
- Vitamin B120 µg<1%
- Vitamin C19.1 mg29%
- Vitamin D0 µg0%
- Vitamin E0.45 mg6%
- Vitamin K26.7 µg49%
Minerals
- Calcium43.7 mg4%
- ChromiumNot in the source data
- Copper0.32 mg19%
- IodineNot in the source data
- Iron3.02 mg10%
- Magnesium84.6 mg23%
- Manganese1.34 mg34%
- MolybdenumNot in the source data
- Phosphorus163 mg16%
- Potassium413 mg12%
- Selenium5.88 µg15%
- Sodium limit255 mg13% of limit
- Zinc1.47 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Wheat, bulgur godhuma rava50 g
- Peas, fresh pachi batani30 g
- Carrot, orange30 g
- Ghee neyyi4 g
- Cumin seeds jeelakarra0.8 g
- Ginger, fresh allam2 g
- Turmeric powder pasupu0.3 g
- Tomato, ripe, local30 g
- Iodized salt (table salt) uppu0.6 g
Method
About 25 minutes.
- 1
Dry-roast 50 g broken wheat.
- 2
Warm 4 g ghee; add cumin, ginger, tomato and the vegetables.
- 3
Add the dalia, turmeric, salt and 3 parts water; pressure-cook 2 whistles.