North India · Breakfast
Vegetable dalia
Also called dalia, daliya, veg daliya, broken wheat khichdi, cracked wheat porridge, lapsi
Broken wheat cooked with moong dal, tomato, peas and carrot until soft and porridge-like. A filling North Indian breakfast that is usually eaten hot with curd or pickle.
The short answer
Vegetable dalia has about 269 kcal in a regular serving (1 bowl, about 430 g), with 13.3 g of protein and 8.2 g of fibre. It rates 4.0/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories.
Reviewed by Deepu Oommen on 2 Nov 2026 · How we review
- Calories per serving
- 269 kcal
- 1 bowl (about 430 g)
- For weight management
- 4.0 / 5Rated 4 out of 5. Good fit for weight management
- Protein and fibre
- 13.3 g · 8.2 g
- per serving
- Brisk walking
- About 50 min
- uses similar energy (70 kg adult)
What's in vegetable dalia?
Raw weights for one serving (1 bowl, about 430 g), from the standard recipe
- Dalia (broken wheat), 27 g
- Moong dal, 38 g
- Ghee, 2 g
- Oil, 2 g
- Ginger, 1 g
- Green chilli, 2 g
- Tomato, 38 g
- Green peas, 7 g
- Carrot, 19 g
- Water, 369 g
How is vegetable dalia made?
Preparation 10 min · Cooking 20 min
- 1Roast the broken wheat in a little ghee for 2 to 3 minutes until it smells nutty, then set it aside.
- 2Heat oil in a pressure cooker, crackle the cumin and add the ginger and green chillies.
- 3Cook the tomato until soft, then add the peas, carrot, turmeric and salt.
- 4Add the soaked moong dal and the roasted broken wheat, and stir in the water.
- 5Pressure cook for about 3 whistles until the dalia is soft.
- 6Serve hot, with curd.
Vegetable dalia nutrition
| Nutrient | Per serving (1 bowl, about 430 g) | Per 100 g |
|---|---|---|
| Energy | 269 kcal | 63 kcal |
| Protein | 13.3 g | 3.1 g |
| Carbohydrate | 42.1 g | 9.8 g |
| Fat | 4.7 g | 1.1 g |
| Fibre | 8.2 g | 1.9 g |
Calculated from a standard recipe (based on a recipe by Hebbar's Kitchen: Daliya Recipe (Daliya Khichdi, broken wheat), serves 3) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (1118 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Hebbar's Kitchen, Daliya Recipe (Daliya Khichdi, broken wheat) 373 g, Swasthi's Recipes, Dalia Recipe (savory dalia khichdi) 660 g and Sanjeev Kapoor, Dalia with Vegetables 263 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is vegetable dalia good for weight management?
It rates 4.0/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories.
- Calories per gram (35% of the rating)0.62 kcal · 99/100
- Protein per 100 kcal (25% of the rating)5.0 g · 50/100
- Fibre per 100 kcal (20% of the rating)3.0 g · 100/100
- Portion (20% of the rating)269 of 400 kcal (breakfast) · 83/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have vegetable dalia
- Add more vegetables, such as beans, cauliflower or spinach
- Use only the ghee for roasting and skip the extra oil
- Have it with plain curd or a salad instead of pickle
- Keep it thick rather than runny, so one bowl is a full breakfast
- Add a handful of sprouts for more protein
Common questions about vegetable dalia
How many calories are in vegetable dalia?
About 269 kcal in 1 bowl, about 430 g, or 63 kcal per 100 g.
Is vegetable dalia good for weight management?
It rates 4.0/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories. See the lighter ways to have it on this page.
How much protein is in vegetable dalia?
About 13.3 g in 1 bowl, about 430 g, which is 5.0 g for every 100 kcal.
How much walking uses the energy in vegetable dalia?
About 50 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is vegetable dalia good for weight management?
Dalia is a whole-grain cereal with fibre, and the dal adds protein. A bowl of about this size gives about 270 kcal here.
Is dalia the same as oats?
No. Dalia is broken wheat. Both are whole-grain breakfast cereals, but dalia has a chewier texture.
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Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.