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Showing posts with label cracked wheat recipe. Show all posts
Showing posts with label cracked wheat recipe. Show all posts

Tuesday, October 27, 2015

Sprouts and Cracked wheat Khichdi

While most of the folks are done with Navratri and the fasting that goes with the territory, it is just the beginning of the fasting season for the people of Odisha. As the holy month of Kartik has already started and Margasira is next in queue, quite a few Odia folks will be scouting for 'no onion-no garlic' recipes. Not that Odia cuisine lacks such dishes, there are more then enough to last through these two months, but sometimes a little change is very much welcome.

This simple recipe is actually inspired by the 'Kanika', an aromatic and mildly sweetened rice preparation. I have given it a really healthy makeover by substituting the rice with cracked wheat or daliya and adding the goodness of sprouted lentils. It turned out to be a winner in all aspects and I enjoy this for lunch with a glass of spiced buttermilk.

Read on for the recipe -

Preparation Time - 15 mins

Ingredients -

  • 1/4 cup daliya
  • 1 cup sprouted lentils ( i mix green moong and kala channa)
  • 1/3 tsp cumin seeds
  • 1 dry red chili
  • 1/2 tsp ghee
  • 1 inch cinnamon
  • 1 green cardamom
  • 2 cloves
  • 6-7 peppercorns
  • 12-14 rasisins
  • salt to taste
  • pinch of turmeric

Cooking - Dry roast the daliya till it gives off a mild fragrance and turns brown by a few shades. Keep aside.

Heat the ghee in a pressure cooker. Add the red chili, cumin and spices. Roast till fragrant. Throw in the raisins and saute for 10 seconds.

Wash the sprouts and the daliya. Add to the cooker.

Add about  1 1/2 to 2 cups water, the turmeric, salt to taste and close the lid. Cook for 3-4 whistles on medium flame.

Keep aside till steam escapes. Open the lid and cook uncovered for a few minutes if it is too watery.

Serve warm with buttermilk

Friday, July 3, 2015

Cracked wheat (daliya) and Vegetable Soup

I am still continuing the healthy diet/weight loss recipes series this week. Trying to discover new ways to cut those excess calories from a meal while still providing finger-licking nourishment has been challenging. This week I came up with a delicious soup with the goodness of carrots, sweet potato, tomatoes and cracked wheat. Blame it on the balmy weather of Bangalore but I am craving for loads of soup these days !

Read on for the recipe -

Preparation Time - 15 mins

Ingredients -

  • 2 tbsp cracked wheat / daliya
  • 1 small carrot
  • 2 medium sized tomatoes
  • 1 small sweet potato
  • 1/2 tsp sugar or honey (optional)
  • salt to taste
  • a dash of pepper

Preparation - Lightly roast the cracked wheat.

Peel and dice the carrot and sweet potato.

Cooking - Cook all the vegetables along with 1 cup water in a pressure cooker for 2-3 whistles. Keep aside till steam escapes.

Strain the vegetables and puree them. Use the vegetable stock to cook the cracked wheat in the same pressure cooker for 3 whistles. Keep aside for steam to escape

Pour the puree into the pressure cooker. Add 1/2 cup warm water, sugar/honey and salt. Bring to a boil and then let simmer for 2-3 mins.

Serve with a dash of coarsely ground pepper.

Wednesday, August 6, 2014

Spicy Vegetable Daliya

A simple and healthy daliya recipe with South indian flavours !! Yep... have spiced it up with sambhar powder and a typically Southern tempering. The tang from the tomatoes also adds another dimension to this fiber rich preparation.

Read on for the yummilicious recipe -

Preparation Time - 20-25 mins

Ingredients -

  • 1 cup daliya or cracked wheat ( used Patanjali brand )
  • 1/4 cup split moong dal
  • 1 1/2 cup assorted vegetables ( carrot, cauliflower, french beans, peppers, sweet corn, beetroot, potato )
  • 1 small onion
  • 1 big + 1 small tomato
  • 1/5 tsp red chili powder
  • 1/6 tsp coriander powder
  • 1/4 tsp Sambar masala
  • a pinch of turmeric
  • a pinch of fenugreek seeds
  • a pinch of mustard seeds
  • a pinch of asafoetida
  • 4-5 curry leaves (optional)
  • 1 green chili
  • 1/2 tsp ghee (Patanjali brand)
  • 1 tsp oil
  • salt to taste
  • coriander for garnishing

Preparation - Heat a frying pan. Add 1 tsp ghee followed by the daliya. Roast for 5-6 minutes on medium heat. Remove and keep aside.

Chop the onion and tomato into small pieces. ( do peel the outer skin of the tomato )

All the vegetables should also be chopped into tiny pieces.

Cooking - Take the roasted daliya and moong dal in a cooker. Add 4  cups warm water and salt to taste. Close lid and cook for 3-4 whistles. Remove from flame and keep aside till steam escapes.

Add the vegetables (including the green chili, tomato and onion) along with salt, turmeric, chilli powder, Sambhar power and coriander powder to the content of the cooker. Cook for 1 whistle on medium flame. Keep aside .

Heat the oil in a tempering pan. Add the mustard and fenugreek seeds. Once they start popping, add the asafoetida and curry leaves. After 5 seconds, remove from flame and pour over the contents of the cooker.

Allow to cook on a low flame for 2-3 minutes more so that the flavors are properly assimilated into the daliya. Remove from flame and serve hot.

Wednesday, June 11, 2014

Daliya-Moong dal Kichidi

Time for something light and healthy !! After eating out on the weekends and cooking up some high calorie stuff in the last few days, I thought to make up the abuse that I have put my system through. So, it was a very healthy lunch for my and kiddo, comprising of daliya khichidi, home made curd and a few slices of mango. Loaded with the goodness of fiber (from daliya) and pro-biotic bacteria ( from curd ), it is designed to get digested easily while also removing the toxins from the system. Great option for people suffering from diabetes or those trying to lose some weight.

Read on for the recipe -

Preparation Time - 30 mins

Ingredients -

1/2 cup daliya/cracked wheat
1/3 cup split moong dal
1 small onion (finely sliced)
1/2 cup carrot (chopped into small pieces)
1/4 cup potato (chopped into small pieces)
1/2 cup cauliflower florets (chopped into small pieces)
a pinch of turmeric
1/4 tsp chili powder
1/5 tsp coriander powder
1/4 tsp cumin seeds
1 red chili
1 tsp ghee
1 tsp oil
salt to taste

Cooking - Dry roast the moong dal in a pan till it gives a fragrance. Keep aside

Heat the ghee in a pressure cooker. Add the daliya and roast till it changes to slightly red color. Add the roasted moong dal to the same cooker along with 2 1/2 cups water, salt and turmeric.

Close the lid. Cook for 4-5 whistles. Keep aside for steam to escape.

Heat the oil in a wok. Add the cumin seeds with broken red chili. As the cumin turns brown, add the onion and saute till translucent.

Add all the vegetables and masalas. Mix well. Cover with a lid for 3-4 mins.

Add the boiled daliya-moong dal to the wok along with 1/2 - 1 cup water. Boil for 4-5 minutes before removing from flame.

Serve hot with a drizzle of ghee and coriander leaves.

Sunday, June 8, 2014

Daliya Kheer

Another one of my daliya recipes!!  I just can't keep my hands off this whole-grain these days. Packed with fiber which is known to speed up sluggish metabolisms, it is a boon for people wanting to lose some weight. It is also known to help prevent Type 2 diabetes and cardiovascular ailments. While I used to cook daliya exclusively for my kid, now I end up eating half of it myself.

It is great way to inculcate healthy eating habits among kids given the amount of junk that they eat. One just needs to cook it real soft while giving it to the younger kids else they might find hard to digest it.

Read on for the recipe -

Preparation Time - 30 mins (including 20 mins standby)

Ingredients -

1/2 cup daliya or cracked wheat
2 1/2 cups whole milk
3 tbsp sugar or as per taste
2 tbsp condensed milk (optional)
few strands of saffron
raisins/cashews/almonds for garnishing (as desired)
1 tsp ghee

Cooking - Heat a frying pan. Add the ghee followed by the daliya and roast on low-medium flame till it turns reddish in colour. This takes about 5-6 mins.

Soak the roasted daliya in 1 cup hot milk for 10 mins. Transfer the soaked daliya to a pressure cooker along with 1/2 cup water and cook for 2 whistles. Remove from stove and keep aside till steam escapes. [ If you are in a hurry, forgo the soaking and cook it for 1-2 extra whistles. ]

While the daliya is being cooked, bring the remaining milk to a boil and let it reduce. Add the daliya along with sugar, condensed milk and saffron strands to the milk. Boil for 3 mins.

Remove from stove and serve hot or slightly chilled.

Note - I have kept the consistency a little liquid so that it is easier for the kids to drink/swallow it up. It does thicken on cooling but one can cook it for few more minutes if still more thickness is desired.

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