🔸️Recipe -Dalia Khichadi
Namkeen daliya with mangodi.
Sharing one of my family recipe
A nutritious complete food which is
easy to make, healthy to eat, quick to digest, a combination food.
🔸️Servings : 2 person
🔸️Cooking time : 20-25 minutes
🔸️Ingredients-
Broken wheat/ dalia - 150gm (1 Katori)
Moongdal(Chhilkewali)- 50gm (1/2Katori)
Mangodi- 20gm(10-15piece)
Oil/ Ghee 50ml
Jeera/ cumin seeds - 5gm (1tsp)
Salt/ 5gm (1tsp) or according to taste
Turmeric powder/haldi - 2.5gm (1/2 tsp)
Red chilli powder/mirch - 5gm (1tsp)
Coriander/ dhaniya - 10gm (2 tsp)
Heeng (Asafetida) 1 small pinch
Water- 650-700ml (4- 4 1/2Katori)
🔸️Method of preparing recipe-
🥘Wash moong dal well & soak it in measured water.
🥘Break mangodi to even equal little pieces if big in size.
🥘Put vessel on medium flame on the burner, put dalia in it & roast on dry heat a little,till it turns little lighter to feel n golden brown in colour.
🥘Remove from flame & Keep it aside.
In a pressure cooker add oil/ ghee,
heat it on medium flame.
In moderately heated oil/ghee add Heeng & jeera...Quickly add mangodi n roast it to golden brown .
🥘Put rest of the spices in described order- haldi, mirch, dhania & salt.
🥘To the roasted masala mangodi mix add roasted dalia(broken wheat) and
then add soaked moongdal & water.
Stir well so ingredients mix well.
🥘Put the lid of pressure cooker & keep it on high flame for 1st whistle then simmer the burner's flame & have aleast 2 more whistles. So it's cooked well.
🥘(If your cooker gives quick whistle add 750ml instead of 700 ml & have 4 whistles)
🥘Don't let the steam escape from pressure cooker, even after you have turn off the burner. Let pressure cooker rest for 10 to 15 minutes with pressed whistle.
🥘Serve hot with salted chhach, mango pickle or coriander chutney & finely chopped tomato & onion salad.
🔸️Nutrition facts
🥗Dalia (broken whole wheat) is rich in Vitamins & gluten. An easy to digest cereal which is goid source of EAA & carbohydrate. It is abundant in roughage. Roughage helps in avoiding constipation & keeps digestive tract healthy.
🥗Moongdal has 24.1gm of protein per 100 gm. It is packed with 13 essential amino acids which are needed by the body.
🥗Essential amino acids(EAA) are Amino acids that body does not synthesize. So its essential to include them in one's diet in order to obtain them.The amino acids regarded as essential for humans are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, histidine, cysteine, tyrosinen Arginine especially required by infants and growing children.
🥗Moong dal is rich in EAA(essential amino acids.)
Combination of moong dal + Dalia makes the Amino acids present in both compliment each other. The amount of Lysine content in Moong dal is increased by combing it with mangodi & dalia.
🥗Generally Lysine is the limiting Amino acid during absorption & utilization of proteins in body.
🥗Limiting amino acid - is the essential amino acid found in the smallest quantity in the particular foodstuff)
Our body use amino acids in a specific ratio to each other, so if a person doesn’t get enough of one of them to match with the rest, the rest can only be used at a level to balance with that low one.
Most of these amino acids are fairly easy to get in a reasonably well-balanced diet. However, there are Eessential amino acids which generally act as limiting amino acid & that are a little harder to get than the rest.
Thus it is important to make sure you’re getting enough of these LAAs.
These are called limiting amino acids, because if a person’s diet is deficient in one of them, this will limit the usefulness of the others, even if those others are present in large/enough quantities. These limiting amino acids(LAA) include the sulfur-containing ones (methionine and cysteine), tryptophan, and lysine.
🥗Lysine is found in cereal grains, but is plentiful in pulses specially moong.
🥗Moong has 5.71 % of protein is lysine.
🥗The combination of moong+ mangodi which is rich in LYSINE (essential amino acid) with Dalia increases Biological value of protein in the dish.
(Biological value (BV) is a measure of the proportion of absorbed protein from a food which becomes incorporated into the proteins of the organism's body. )
🥗L-Lysine is a necessary building block for all protein in the body.
🥗L-Lysine plays a major role in
· calcium absorption
· building muscle protein;
· recovering from surgery or injuries,
· the body's production of hormones,
· Enzymes and antibodies.
🥗Certain Antibodies which are proteins themselves need EAA for their synthesis.
These antibodies are required by body to combat general sickness like cough n cold. Influenza, fever (flu) conjunctivitis etc.
Lysine plays a major role in calcium absorption & bone development.
🥗For Heamoglobin synthesis also protein of high Biological value is needed. Globin which is a part of heamoglobin is a transport PROTEIN thus more of Essential amino acids & proteins of high Biological Value.(BV) required.
Human studies have also shown negative correlations between reduced lysine intake and anxiety.
🥗Mangodi which is made from moongdal only.
🥗Ghee is rich in sulphur containing EAA-lysine n methionine & fat.
When Ghee/oil is added to dalia it further enriches the Biological value of protein.
Fat in recipe help in absorbing fat soluble vitamins.
🥗Spices added improves taste, aroma n palatability of dish.
🥗If we serve it with butter milk.
Casein & calcium is added.
🥗Serving it with mango pickle or coriander chutney adds more of vitamins & minerals. Raw mango in pickle or Lemon juice added to chutney adds vitaminC to complete it further.
🥗Salad of onion & tomato enhance taste vitamins & minerals in the food.
🔸️We may conclude again our Indian food practice of eating Namkeen Dalia combined with Moong Dal, mangodi and ghee along with coriander chutney, pickle chhachh & salad is complete cereal-pulse-milk-vegetable & fruit combination food which is extremely easy to prepare.
🔸️Once scientific mind starts exploring reasons for a Indian recipe –The results are amazing..Lot of research is still needed to find out, a BIG REASON hiding behind each Indian food fad, custom n practices.
Simplest recipe of Dalia can be so nutritious.
🔸️Must thank almighty that he gifted Rajasthan with Moong, Wheat, Ghee, Butter milk, coriander, onion, lemon & tomato etc.
Ingredients are abundant & easily available even in summers.
🔸️Our elders were Prefect Nutritionists-Their recipes were- Taste, economy, availability combined to provide excellent nutrition to the family!!
