Dalia Moong Khichri

Cracked wheat, mung dal and assorted vegetables cooked with sautéed onions, tomatoes and spices

Give up the notion that khichri is convalescent food. This robust dish, with dalia replacing rice, is great for energizing the entire family. Packed with nutrients, fibre and flavour, it is a complete meal in itself and just needs some plain yogurt and papad as accompaniments. Leftovers make a great stuffing for vegetables like eggplant, sweet peppers or tomatoes. You can also use millet instead of dalia.

1/2-cup each: dalia (cracked wheat) and yellow moong dal 1-inch piece ginger, scraped 2 cloves garlic, peeled 2 green chilies, stemmed 2 tbsp vegetable oil 1/2 tsp cumin seeds A pinch of asafetida, optional 1 medium-sized onion, finely chopped 2 cups canned, diced tomatoes 2 cups small diced assorted vegetables such as cauliflower, beans, carrots, peas, zucchini Salt to taste 1/2 tsp each: turmeric, cayenne pepper (chili powder), garam masala 1 tsp each: ground coriander and ground cumin seeds 3 cups water 2 tbsp chopped fresh coriander

Wash dalia and dal together in large mixing bowl. Cover with water, soak 10 minutes. Drain well, reserve.

Mince ginger, garlic and chilies together in food processor.

Warm oil in deep heavy saucepan over medium high heat. Add cumin seeds and asafetida, if using. Sizzle 30 seconds, add minced ginger mixture. Sauté 1 minute, add chopped onions. Sauté 5-7 minutes until lightly browned. Add drained dalia and dal. Sauté 2 minutes until lightly toasted. Mix in tomatoes. Add vegetables, salt and spices. Mix, add water. Cover, bring to boil over high heat. Reduce heat to medium low and cook 30 - 35 minutes or until tender. Fold in fresh coriander and serve.

Serves four