Broken wheat (daliya) contains high amounts of soluble and insoluble dietary fiber, providing a slow, steady release of glucose into the bloodstream to prevent postprandial insulin spikes. Spinach contributes beta-carotene, non-heme iron, and folate. Pairing gut-friendly dietary prebiotic fiber from broken wheat and garlic with the live probiotic cultures in fresh curd supports gut microbial balance and smooth motility.
315 kcal
Calories
12.5 g
Protein
45 g
Carbs
9 g
Fat
Lightly dry roast the broken wheat in a pan over medium-low heat for 3–4 minutes until nutty and aromatic; set aside.
If using a spinach puree, blanch spinach leaves in boiling water for 60 seconds, immerse in cold water to retain(or simply chop very finely).
Heat 1 teaspoon of ghee in a pressure cooker. Add cumin seeds, slit green chili, and grated ginger; sautee for 30 seconds until fragrant.
Add roasted daliya, rinsed moong dal, turmeric, and salt. Pour in 3 cups of water and stir in the chopped spinach or puree. Cover and pressure cook on medium flame for 3 whistles (or 10–12 minutes on manual high in an Instant Pot).
Let the steam release naturally.
The consistency should be soft, creamy, and semi-liquid. If it appears too thick, stir in ¼ cup of warm water and simmer on low for 1–2 minutes.
Heat 1.5 teaspoons of ghee in a small tempering pan over medium-low heat. Add cumin seeds, hing, dried red chili, and sliced garlic.
Fry gently until the garlic slices turn golden brown and fragrant (avoid scorching). Turn off the heat and stir in the Kashmiri red chili powder.
Ladle the steaming green daliya khichdi into wide, shallow bowls. Pour the sizzling garlic tadka directly over the center.
Squeeze a hint of fresh lemon juice on top. Serve immediately alongside a bowl of cool, fresh plain curd.
