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Vegetable Bulgur Wheat Khichdi | Vegetable Daliya Khichdi | Low Salt Recipe |
Tarla Dalal
26 June, 2022
Table of Content
About Vegetable Bulgur Wheat Khichdi, Low Salt Recipe
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Ingredients
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Methods
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How to make Vegetable Bulgur Wheat Khichdi, Low Salt Recipe
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Nutrient values
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Vegetable Bulgur Wheat Khichdi | Vegetable Daliya Khichdi | Low Salt Recipe |
This simple yet wholesome khichdi made with broken wheat (dalia) and a variety of vegetables is an excellent choice for individuals managing high blood pressure, diabetes, and heart issues. It's a comforting and easy-to-digest meal that packs a powerful nutritional punch. The ingredients are carefully chosen not just for flavor but for their therapeutic properties, making this a truly beneficial dish for a healthy lifestyle.
The star ingredient, broken wheat (dalia), is a fantastic source of dietary fiber. This is crucial for managing both high blood pressure and diabetes. For diabetics, fiber slows down the absorption of sugar, which helps to prevent sudden spikes in blood glucose levels. For heart patients and those with high blood pressure, this same fiber helps to lower bad cholesterol (LDL) and maintain a healthy weight. Unlike refined grains, dalia is a complex carbohydrate that provides sustained energy, preventing cravings and overeating.
The vegetable medley of cauliflower and bottle gourd adds both flavor and essential nutrients. Caulifloweris rich in vitamins C and K, and it contains compounds that have anti-inflammatory properties. It is also a low-calorie, high-fiber vegetable. Bottle gourd (doodhi/lauki), on the other hand, is known for its high water content and cooling properties. It is naturally low in calories and fat, making it an ideal ingredient for weight management, which is a key factor in controlling high blood pressure and preventing heart disease.
The spices used in this recipe—cumin seeds (jeera), asafoetida (hing), ginger (adrak), and garlic (lehsun)—are more than just flavor enhancers. They all have well-documented health benefits. Garlic and ginger, in particular, are celebrated for their heart-protective qualities. Garlic contains allicin, a compound that helps to lower blood pressure and cholesterol. Ginger has been shown to reduce inflammation and can also aid in blood sugar control. Cumin and asafoetida support healthy digestion, which is important for overall wellness.
This khichdi is also beneficial because of the cooking method. The use of a pressure cooker ensures that the vegetables and dalia are cooked thoroughly while retaining their nutrients. The recipe uses only a minimal amount of oil, which is crucial for those on a heart-healthy diet. By avoiding excessive fats, you are reducing the intake of saturated and trans fats that can contribute to high cholesterol and heart disease. The small amount of salt used ensures the dish remains low in sodium, which is vital for managing high blood pressure.
The Vegetable Bulgur Wheat Khichdi is a wonderfully tasty and super healthy dish that’s ideal for those with diabetes or high blood pressure.
In conclusion, this broken wheat and vegetable khichdi is a smart and satisfying meal for anyone looking to improve their health. The combination of high-fiber dalia, nutrient-dense vegetables, and heart-healthy spices makes it a powerhouse of nutrition. It’s a simple, comforting, and delicious way to support your body and manage conditions like high blood pressure, diabetes, and heart issues, proving that healthy eating can be both easy and enjoyable.
Vegetables add a splash of colours and refreshing textures to what might otherwise be a boring khichdi.
Try other low-salt recipes like Nourishing Khichdi.
Vegetable Bulgur Wheat Khichdi, Low Salt Recipe recipe - How to make Vegetable Bulgur Wheat Khichdi, Low Salt Recipe
Tags
Soaking Time
0
Preparation Time
15 Mins
Cooking Time
20 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
35 Mins
Makes
2 servings
Ingredients
for Vegetable Bulgur Wheat Khichdi
1/2 cup broken wheat (dalia)
1 tsp oil
1/2 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/2 tsp finely chopped ginger (adrak)
1 tsp finely chopped garlic (lehsun)
1/4 cup finely chopped onion
1/4 cup finely chopped tomato
1/4 cup finely chopped cauliflower
1/4 cup finely chopped bottle gourd (doodhi / lauki)
1/2 tsp chilli powder
1/8 tsp turmeric powder (haldi)
1/8 tsp salt
Method
for Vegetable Bulgur Wheat Khichdi
- Put the bulgur wheat in a broad non-stick pan and dry roast on a medium flame for 2 to 3 minutes. Keep aside.
- Heat the oil in a pressure cooker, add the cumin seeds and asafoetida and saute on a medium flame for 30 seconds.
- Add the ginger, garlic and onions and saute on a medium flame for 1 minute.
- Add the tomatoes, cauliflower and bottle gourd, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
- Add the bulgur wheat, chilly powder, turmeric powder, salt and 2 cups of water, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Add 5 tbsp of water, mix well and cook on a medium flame for 1 minute while mashing the khichdi lightly.
- Serve Vegetable Bulgur Wheat Khichdi hot.
Vegetable Bulgur Wheat Khichdi, Low Salt Recipe recipe with step by step photos
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To make Vegetable Bulgur Wheat Khichdi, Low Salt Recipe. Put the 1/2 cup broken wheat (dalia) in a broad non-stick pan and dry roast on a medium flame for 2 to 3 minutes. Keep aside.
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Heat the 1 tsp oil in a pressure cooker, add the 1/2 tsp cumin seeds (jeera) and a pinch of asafoetida (hing) and saute on a medium flame for 30 seconds.
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Add the 1/2 tsp finely chopped ginger (adrak), 1 tsp finely chopped garlic (lehsun) and 1/4 cup finely chopped onion and saute on a medium flame for 1 minute.
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Add the 1/4 cup finely chopped tomato, 1/4 cup finely chopped cauliflower and 1/4 cup finely chopped bottle gourd (doodhi / lauki), mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
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Add the broken wheat (dalia), 1/2 tsp chilli powder, 1/8 tsp turmeric powder (haldi), 1/8 tsp salt and 2 cups of water, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid.
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Add 5 tbsp of water, mix well and cook on a medium flame for 1 minute while mashing the khichdi lightly.
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Serve Vegetable Bulgur Wheat Khichdi, Low Salt Recipe hot.
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Nutrient values (Abbrv)per plate
| Energy | 174 cal |
| Protein | 3.9 g |
| Carbohydrates | 32.2 g |
| Fiber | 2 g |
| Fat | 3.2 g |
| Cholesterol | 0 mg |
| Sodium | 208.9 mg |
Click here to view Calories for Vegetable Bulgur Wheat Khichdi, Low Salt Recipe
The Nutrient info is complete
Narendra. P tell
Nov. 23, 2020, 10:58 a.m.
Tarla Dalal
Nov. 23, 2020, 10:58 a.m.
Thanks Narendra . We are delighted you loved the recipe. Your feedback will help hundreds others try the recipe and make this a better cooking community.
