Instant Pot Dalia Khichdi Recipe for Weight Loss-Friendly Meals

Daliya Khichdi, made with bulgur (cracked wheat), lentils and a handful of vegetables, is a wholesome one-pot meal loaded with nutrients. It’s comforting, easy on the stomach and very filling — slightly nutty with a pleasant chew.

If you want a simple, healthy dish to support weight loss or to prepare a light, satisfying dinner, this Daliya Khichdi recipe is an excellent choice.

Ready to bring this ancient whole grain — bulgur or cracked wheat, used for thousands of years — to your table?

What is Dalia or Bulgur — a short history

Dalia, also known as cracked wheat or broken wheat, is an ancient whole grain with roots in Mediterranean civilizations dating back millennia. Cracked wheat is produced by breaking whole wheat kernels into small pieces with minimal processing, which helps retain the bran and germ — making it a concentrated source of nutrients.

Bulgur is similar but usually parboiled before drying, while dalia (broken wheat) often undergoes no parboiling. Both varieties have been important staples across the Middle East, India and parts of Europe for centuries.

Is Dalia good for health?

Yes. Daliya Khichdi is nutrient-dense: low in fat and rich in vitamins and minerals such as magnesium, manganese and iron. Bulgur and broken wheat are also a good source of plant-based protein, fiber, antioxidants and phytonutrients.

The high dietary fiber content supports digestion and heart health and helps you feel full longer, which can be useful for weight management.

Key health benefits of Dalia/Bulgur:

10 health benefits of Dalia or Bulgur

1. Supports heart health by helping maintain healthy cholesterol levels.
2. Slows sugar absorption and can help with blood sugar control.
3. Promotes satiety and helps curb overeating, aiding weight loss.
4. Helps balance the body’s pH levels.
5. Contributes nutrients that support immunity.
6. Provides protein and minerals that help maintain muscle mass.
7. Relieves constipation due to its high fiber content.
8. Great for growing children as a source of B vitamins, minerals, fiber and protein.
9. Gentle on the stomach; suitable as recovery food.
10. Some studies suggest whole grains may reduce risk factors associated with certain cancers.

Is Dalia good for weight loss?

Dalia is a helpful food for weight loss because its fiber increases fullness without adding absorbable calories. That fullness reduces snacking and overeating. Whole grains like dalia also contribute to steady blood sugar levels, which supports appetite control and a healthier body weight.

Is Dalia good for diabetes?

Dalia and bulgur have a relatively low glycemic index, which means they release glucose slowly into the bloodstream, helping to maintain more stable blood sugar levels. However, always consult your healthcare provider before making dietary changes if you have diabetes.

What is Daliya Khichdi?

Daliya Khichdi is a simple, nutritious one-pot dish made by cooking cracked wheat (dalia or bulgur) together with yellow moong dal (husked split mung) and vegetables. The final texture is similar to a porridge or slightly thinner, depending on the water used. It’s versatile, easy to make and suitable for breakfast, lunch or dinner.

Ingredients for Daliya Khichdi (Instant Pot) & easy variations

• Dalia (broken wheat) or bulgur
• Yellow moong dal (husked split mung). You may substitute masoor dal (red lentil) or toor dal if preferred.
• Vegetables: cauliflower florets, fresh peas, carrots. You can also use bottle gourd, butternut squash, ridge gourd, green beans or potatoes.
• Nuts: peanuts are used here; other nuts can be substituted but may alter flavor and texture.
• Whole spices: cumin seeds (jeera)
• Ginger (grated)
• Ghee (clarified butter) or a neutral oil like canola
• Turmeric powder and salt to taste

Where to buy ingredients

• Dalia or bulgur: Indian grocery stores or larger supermarkets.
• Spices and lentils: Indian stores or the international aisle of many supermarkets.
• Ghee: available in supermarkets and Indian groceries.

Pro tip: Americanize or veganize this recipe

• Americanize: omit cumin and turmeric if you prefer a plainer flavor; use regular butter or oil instead of ghee.
• Veganize: replace ghee with vegan butter or neutral oil.

How to make Daliya Khichdi in the Instant Pot

Step-by-step Instant Pot method

• Rinse the dalia and yellow moong dal thoroughly under running water until the water runs clear. Drain and set aside.

• Chop the vegetables and keep them ready.

• Set the Instant Pot to “Sauté” on high (or “More”). Add ghee or oil. When hot, add cumin seeds and let them sizzle briefly.
• Add the chopped vegetables and peanuts (reserve green peas) and sauté for a few seconds. Add grated ginger and turmeric, then sauté a little more.
• Add the rinsed dalia and moong dal, stir to combine, and sauté briefly. If the mixture begins to stick, reduce the sauté setting to “Normal.”



• Pour in enough water to fully cover the dry ingredients. Close the lid and set the vent to sealing.



• Pressure cook for 3 minutes. When the Instant Pot beeps, perform a quick release by moving the vent to venting.



• Open the lid carefully, add the green peas, stir and simmer on “Sauté” (Normal) for about a minute. Garnish with a little extra ghee if desired and serve hot.

If you try this recipe, please leave a comment and rating — feedback is always appreciated!

Health conscious but want delicious recipes? Try the other recipes featured here.

By Meghna for Foodies Terminal

Measuring cup used: 1 cup = 240 ml; 1 teaspoon = 5 ml.

Recipe card — Daliya Khichdi in Instant Pot | Dalia Recipe for Weight Loss

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