Wholesome Broken Wheat Vegetable Porridge
This Daliya uses less grain and more vegetables. The ratio is 1:3 (1 cup grain to 3 cups vegetables). Why? Because grains are hard to digest. Our body has to spend a lot of time processing grains (about 18 hours). But when combined with vegetables, less grain goes inside the body, so it can spend less time digesting and more time healing itself.
INGREDIENTS
SERVES 2-3
• 1 cup broken wheat porridge (daliya)
• 1 ½ teaspoons cumin seeds
• 1 cup green beans, finely chopped
• 1 cup carrots, finely chopped
• 1 cup green peas
• 2 small green chilies, very finely crushed
• 4 cups water
• 2 teaspoons rock salt
• Handful fresh coriander
Green Chutney https://www.go-green.info/healthy-recipes/green-mango-mint-chutney/
Method
1. Roast the broken wheat porridge lightly in a pan till it turns light brown. Then, take it out in a bowl.
2. Take another pan. Heat it on a medium flame. Add the cumin seeds and roast till they are dark brown. Add the beans, carrots and peas and stir well. Add the finely crushed green chilies and stir again.
3. Add 4 cups of water to the pan and let it come to a boil. Then, add the roasted porridge to the pan. Cover the pan and keep the stove on a medium flame till the porridge absorbs all the water.
4. Once everything is cooked, turn off the stove. Add rock salt and keep it covered for 5 minutes.
5. Garnish with generous amounts of fresh coriander and enjoy with green chutney. Eat within 3-4 hours of preparing it.
Benefits:
- High Fiber: Broken wheat is rich in dietary fiber, promoting digestion and aiding in weight management.
- Nutrient-Dense: This dish is loaded with vitamins, minerals, and antioxidants from a variety of vegetables, supporting overall health and well-being.
- Low Glycemic Index: Broken wheat has a lower glycemic index compared to refined grains, helping to regulate blood sugar levels.
- Heart Health: The combination of whole grains and vegetables in this porridge can help lower cholesterol levels and reduce the risk of heart disease.
- Weight Management: High-fiber foods like broken wheat and vegetables help you feel full for longer, aiding in weight loss or maintenance.
- Energy Boost: Complex carbohydrates from broken wheat provide sustained energy, making this dish an excellent choice for breakfast or a midday meal.
- Hydration: Vegetables like green beans and peas contribute to hydration due to their high water content.
- Digestive Health: The fiber content in broken wheat and vegetables supports a healthy digestive system and prevents constipation.
- Immune Support: The vitamins and minerals present in the vegetables help strengthen the immune system and fight off infections.
- Versatile: You can customize this recipe by adding your favorite vegetables or spices to suit your taste preferences and dietary needs.
Nutritional Value (Per Serving):
- Calories: 180
- Total Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 800mg
- Total Carbohydrates: 38g
- Dietary Fiber: 8g
- Sugars: 6g
- Protein: 7g
February 27, 2024
0
