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
| Ingredients | 4 serves- Amount (g) |
| Daliya | 100g, ¾ cup |
| Mixed sprouts { Moth bean, Green gram, Bengal gram}, steamed | 75g-¾ cup |
| Onions, finely chopped | 120g, 1 small onion |
| Tomato finely chopped | 120g, 1 medium tomato |
| Cucumber finely chopped | 45g, ¼ cup |
| Mustard seeds | 1/4 tsp |
| cumin seeds | 1/2 tsp |
| Turmeric powder | 1/4 tsp |
| ginger garlic paste | 1/2 tsp |
| mix seeds [ pumpkin seeds, watermelon seeds, sunflower seeds] | 1 tbsp |
| Green Chilli paste | 1/2 tsp |
| Oil | 10ml |
| Salt | To taste |
| water/ vegetable stock | 450ml |
Method
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
| Energy | Protein | CHO | Fats | Na | Dietary |
| ( kcal) | (G) | (G) | (G) | (mg) | fiber(g) |
| 206 | 5.7 | 14.2 | 7.1 | 404. 8 | 8.9 |
Reference
- Jenkins DJ1, Kendall CW, Vidgen E, Augustin LS, van Erk M, Geelen A, Parker T, Faulkner D, Vuksan V, Josse RG, Leiter LA, Connelly 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.
