recipe of healthy daliya tahiri | how to make tahiri using broken wheat or daliya

It is not very encouraging to see my weight loss coming to a plateau again. I know it is because I have completely stopped any aerobic workouts and I am not even going for my evening walks. Last two weeks have been really dull, depressing and fogged out. Things have not been going good with Mithi.

But now I think is the time to start again with the walking dancing routine. I need to kick out this numbness and get going. No more excuses now and I will stick to my fruits and vegetables teamed with daliya, poha and mixed grain rotis, all these things work so well for me but now it is time to move to another level.

While I was making this daliya tahiri today I realised I need to tweak my cooking in such a way that it takes no more than 10 minutes to cook. Else I start feeling too exhausted and end up eating what I have cooked for either Mithi or Arvind. I like this daliya tahiri without any side dish, though plain curds (dahi) or my amla coconut chutney will go well with it. The amla mustard and turmeric chutney or even the dal amla chutney will be great too, I really need to keep some of these in the fridge all the time so I can manage my meals in lesser time..

recipe of healthy daliya tahiri for weight loss

Tahiri is actually a rice dish cooked with a lot of vegetables and a little lighter than pulav and is a traditional rice preparation in UP. It can be well adapted with daliya or other grains and millets.

I made it without oil of course, but sometimes I would add a bit of ghee or butter on top..

Daliya is a fiber rich and low calorie food and of course the nutritional value is what we all are aware of, but most people dislike the taste of daliya especially with vegetables.

I remember once when we had ghee soaked daliya halwa as parsada at Anandpur sahib gurudwara, everybody licked their hands and slurped even the last bit of parshadan (prasad) within seconds, we take the parsadan with both our hands as a gesture of thanks to the almighty and the amount of ghee is so much that it trickles down from between the fingers. It is damn tasty and you can't stop yourself once it hits your palms. Sometimes we take a second helping of this prasad in the gurudwaras.

Another tasty sinful preparation using daliya is a thick reduced kheer with lots of cream in it. I have grown up eating that for breakfast but we used to be very active kids back then.

Healthy daliya dishes are considered to be a challenge in terms of taste and texture, it becomes gooyi and lumpy when it is cooked with vegetables that too without ghee or oil. This is one recipe which is oil free and the daliya is still not sticky when cooked. The buttermilk used to soak the daliya makes all the difference. It is actually more like upma or poha. let's see if you all like it.

For me it is a non fussy tasty one and many people seem to like it for its taste apart from its being nutritious..

(2-3 servings)
daliya or broken wheat or burgul 1/2 cup
buttermilk 1 cup
diced carrots 1/2 cup
chopped tomatoes 1/4 cup
2-3 florets of broccoli or cauliflower, halved
chopped spring onions 1/4 cup
peas 2-3 tbsp
chopped cabbage 3-4 tbsp
chopped ginger n green chillies to taste
salt n pepper to taste
turmeric powder 1/4 tsp
chopped coriander 2 tbsp
ghee 1/2 tsp

recipe of healthy daliya tahiri for weight loss


Soak the daliya in buttermilk for 2-3 hrs, it should get dry after soaking all the buttermilk.

Now heat a pan, add the ghee and them all the vegetables and seasonings being used. Mix well and cover till cooked, tossing once in between. It takes about 5-6 minutes.

Add the soaked daliya, mix well and cover to cook again for 3 minutes or so. Mix again, sprinkle some additional coriander leaves or spring onion and serve immediately.

If cooking in microwave, mix all the ingredients (keeping aside a few coriander leaves and spring onion greens for garnish) together in a microwave safe bowl with a lid and microwave on high for 2 minutes, stir once and microwave again for another 2 minutes. Let it rest for a minute and serve hot.

Garnish and serve with amla chutney or green chutney if required. I like it with the amla and curry leaves spiced buttermilk mostly.

This daliya tahiri can be served for breakfast as well as a one pot meal for lunch or dinner.


  1. I was wondering around Tahiri a month back,when I posted a chicken thahiri recipe..guess It had really no connection with the original Tahiri..
    This is so healthy much of color n veggies..yummy..DO start your walking dancing routines..will sure cheer up your mind n body!!.:)

  2. I'm amazed how you can cook such tasty zero fat meals.About my son,he is already taking homeo for a year now.We are careful when he has cold or infection,other days he is very normal.the peanut milk sounds unique,do you have the recipe?.
    And please trail back to my blog for a
    token of gratitude:)

  3. thanks for the token.
    yes i will make this peanut milk, take pics and post it on my blog is mostly like the almond milk you prepared, peanuts are cheaper in India and i have got the privilege to teach some tribals of jharkhand state to make cheaper substitutes of milk for their children.
    i make soy milk ,bean curd n tofu at home too, but recently i have been very busy with mithi to make all these time consuming things at home.....
    i 'll try n post them very soon.


Post a Comment