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Soaking
Rinse daliya and dal, soak in water for 10-15 mins . Drain water and keep aside
Dalia khichdi
Dalia khichdi has 283.1 calories per serving (1 Medium Cup) — that's 136.6 calories per 100g. It provides 9.3g protein, 43g carbs, and 8.2g fat. With a low glycemic index (GI: 34), this recipe is suitable for diabetes management, heart health, PCOS. The 7.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Dalia khichdi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories283.1 kcal
- Carbs43.0 g (171.9 kcal)
- Protein9.3 g (37.1 kcal)
- Fats8.2 g (74.2 kcal)
Nutrition Label
Dalia khichdi
- Serving Size1 Medium Cup (200 g)
- Calories283.1 kcal
- Carbs43.0 g
- Fiber7.1 g
- Sugar1.8 g
- Protein9.3 g
- Fat8.2 g
- Saturated fat1.6 g
- Mono unsaturated fat2.9 g
- Poly unsaturated fat3.0 g
- Cholesterol0.0 mg
- Sodium245.2 mg
Nutrition per 100g
- Calories136.6 kcal
- Carbs20.7 g
- Fiber3.4 g
- Sugar0.9 g
- Protein4.5 g
- Fat4.0 g
- Cholesterol0.0 mg
- Sodium118.3 mg
1 serving = 207.3g
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Bulgur wheat
200 Grams
Green gram dal
50 Grams
Peas fresh
25 Grams
Carrot orange
25 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Garlic big clove
10 Grams
Ginger fresh
5 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Black pepper powder
0.5 Tea Spoon
Instructions
1
2
Washing
Wash the vegetables thoroughly with water.
3
Chopping
Chop the vegetables into dices. Chop ginger, garlic, coriander, and chilies. Boil the peas and keep aside.
4
Sauteeing
Heat oil in a pressure cooker add chopped ginger, garlic, onions, green chilies. Fry onions until they turn translucent. Add all the other vegetables and saute them for 3-4 minutes. Add all the spices (turmeric, black pepper, salt). Let it cook for 2- 3 minutes. Now add water to these vegetables and allow them to boil.
5
Pressure cook
Then add the soaked grains. Quickly stir and mix well so that lumps are not formed. Add salt as required. Stir very well. Then cover the lid and cook for 3- 4 whistles. Once done, add chopped coriander.
6
Serving
Transfer it to a serving bowl, garnish with coriander leaves. Serve hot.
Also Known As
Glycemic Index
34 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Dalia khichdi | Chammanthi Paniyaram | Foxtail millet khichdi | Kandyachi sanjari khichdi |
|---|---|---|---|---|
| Calories | 283.1 kcal | 242.7 kcal | 234.5 kcal | 234.5 kcal |
| Carbs | 43 g | 37.7 g | 36.4 g | 36.4 g |
| Protein | 9.3 g | 8.3 g | 8.7 g | 8.7 g |
| Fat | 8.2 g | 6.5 g | 6 g | 6 g |
| Fiber | 7.1 g | 3.7 g | 4.4 g | 4.4 g |
| Sugar | 1.8 g | 2.1 g | 1.8 g | 1.8 g |
| Sodium | 245.2 mg | 331 mg | 331 mg | 331 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 283.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 34, this recipe supports stable blood sugar levels. The 7.1g fiber further slows glucose absorption. The protein content (9.3g) helps prevent blood sugar spikes.
Muscle Gain
Contains 9.3g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (34) with 7.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (9.3g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~207.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~207.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~207.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~207.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~70.8 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Dalia khichdi stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (566.3-849.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Dalia khichdi contains 283.1 kcal (9.3g protein, 43g carbs, 8.2g fat). That's 136.6 kcal per 100g. You can track exact portions in the Hint app.
At 283.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 34, this recipe supports stable blood sugar levels. The 7.1g fiber further slows glucose absorption. The protein content (9.3g) helps prevent blood sugar spikes. The glycemic index is 34 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Dalia khichdi has 9.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Dalia khichdi at 283.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Dalia khichdi is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (34) with 7.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
