B16 · Breakfast · Uttar Pradesh
Dalia-Moong Khichdi
A gentle one-pot breakfast from Uttar Pradesh homes: broken wheat and moong dal cooked soft with vegetables and finished with a cumin-ghee tadka.
- Region
- Uttar Pradesh
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Time, as written
- Prep 10 min · Cook 20 min (pressure cooker) · Total 30 min
- Serves
- 2 (about 350 g khichdi plus 100 g curd each)
- Difficulty
- Easy
- Status
- Adaptation — dalia khichdi with a 1:1 ratio of dal to grain
- Good for
- Breakfast, light dinner, recovery days
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Per serving | 335 | 16 g | 46 g | 8 g | 5 g | 9 g | 6 g | 5.0 g |
Tier: Good source · 5.0 g per 100 kcal. Without curd: 275 kcal, 13 g protein. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Serving
Method
Rinse dalia and moong dal together; soak 15 minutes (optional; it speeds cooking).
Heat ghee in a pressure cooker on medium. Add cumin, hing, ginger and chilli for 30 seconds.
Add vegetables and turmeric; cook 2 minutes.
Add drained dalia and dal, water and salt. Stir.
Pressure-cook on medium for 3 whistles (about 12 minutes). Let pressure release naturally.
Stir well. It should be soft and porridge-like; add hot water to loosen if needed.
Garnish with coriander and serve with curd.
Protein optimisation
- Where the protein comes from
- Moong dal gives 7 g per serving, dalia 3.5 g, curd 3.5 g, peas 2 g.
- Boost
- Replace curd with 100 g hung curd per serving (+2.5 g protein, +35 kcal), or stir in 50 g crumbled paneer per serving at the end (+9 g protein, +130 kcal, +10 g fat).
Variations, serving and storage
- Regional
- Gujarati-style — make it with a thin kadhi poured over (see D20 for kadhi).
- Substitution
- Foxtail or little millet in place of dalia for a gluten-free version (soak 30 minutes).
- Storage
- 2 days refrigerated; it thickens, so reheat with water.
- Food safety
- Cool cooked khichdi within 1 hour and refrigerate; reheat until steaming throughout.
- Meal prep
- Good.
Allergens
Gluten (wheat), milk
Labels: Good source (just under the High-protein threshold) · High fibre · No added sugar · Soy-free · Whey-free · Meal-prep friendly