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Daliya with mixed sprouts and seeds is a perfect health bowl for a perfect fresh start. Daliya (broken wheat/bulgur wheat), sprouts and seeds, all are excellent sources of dietary fiber and protein.  High intake of vegetable protein may have beneficial effects on cardiovascular disease risk by reducing oxidized bad cholesterol, serum TGs, and uric acid1.

So have this healthy meal which is super easy to make and tastes excellent with low-fat curds.

Prep time: 15 mins

Cooking time: 10 mins

Recommended portion size: 1serve

Ingredients4 serves- Amount (g)
Daliya100g, ¾ cup
Mixed sprouts { Moth bean, Green gram, Bengal gram}, steamed75g-¾ cup
Onions, finely chopped120g, 1 small onion
Tomato finely chopped120g, 1 medium tomato
Cucumber finely chopped45g, ¼ cup
Mustard seeds1/4 tsp
cumin seeds1/2 tsp
Turmeric powder1/4 tsp
ginger garlic paste1/2 tsp
mix seeds [ pumpkin seeds, watermelon seeds, sunflower seeds]1 tbsp
Green Chilli paste1/2 tsp
SaltTo taste
water/ vegetable stock450ml



Heat the oil in a skillet. Splutter mustard seeds, then add cumin seeds and ginger garlic paste. Sauté till the raw smell of the paste goes off.

Add in the onions and sauté till translucent. Add the turmeric powder. Stir in the tomatoes and green chili paste. Cook for 2 mins.

Add water/ vegetable stock (450ml) and bring it to boil. At this point gradually add daliya to avoid lumps. Cook for 3-4 mins.

Once the daliya is done, stir in the steamed sprouts. Mix well.  Cook it for 2-3 mins. We can also add sprouts in the raw form provided our system can process it.

Did you know? Sprouting increases the protein content of the legume and reduces cooking time.

Take it off the heat. Top it with cucumber and seeds.

Enjoy a healthy heart.

Nutritive value /serve

( kcal)(G)(G)(G)(mg)fiber(g)
2065.714.27.1404. 88.9


  1. Jenkins DJ1Kendall CWVidgen EAugustin LSvan Erk MGeelen AParker TFaulkner DVuksan VJosse RGLeiter LAConnelly PW. High-protein diets in hyperlipidemia: effect of wheat gluten on serum lipids, uric acid, and renal function. Am J Clin Nutr. 2001 Jul;74(1):57-63.

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