The cracked wheat or daliya are called Fada in Gujarati. Fada derives from the word Fadvu meaning to tear or split hence broken or cracked wheat are called Fada and the other smaller version of the Fada is called Thuli. One of the most popular or rather the only dish that is made using fada in Gujarati cuisine is Fada Ni Lapsi. It is a sweet dish that Gujaratis traditionally make to celebrate special occasions or herald a new beginning, drenched in ghee, sugar and dried nuts it is hard to resist even third helping of piping hot Fada Ni Lapsi!! But apart from the lapsi and an occasional Fade ni Khchdi, broken wheat hasn’t made a strong-hold amongst the Gujarati food habits not even as breakfast porridge as is in the north of India. May be the muthia, dhebra, dhokla, thepla and likes have been too rooted to be easily opted out!!!
But, if you all have begun bending towards tabbouleh (am sure of this happening with the growing liking for Mediterranean foods), it is time we give our good old fada a second look and importance it deserves. High in protein and low in fat, good source of fibre, complex carbohydrates, vitamins and magnesium Fada works wonders for all who strive towards eating healthy and thus managing weight. Fada should also be a grain of choice for people with diabetes as it will ensure their glucose levels remain stable through the day.
The Fada Ne Kanki ni Khichdi recipe shared here is the one I have been making for years now. It has helped me sail through the times when I was working towards losing my postpartum weight and has been a weekly ritual there after. It is loaded with vegetables and dals where as has no added fat. A one pot meal that is simple, tasty, satisfying and healthy cannot get anything better than this Khichdi. To make it a complete meal in a bowl I have added a couple of tablespoons of broken rice and hee have called it Fada Ne Kanki Ni Khichdi. The added advantage with this preparation is if you have fada/dalia on hand everything else you need to make this delish khichdi is available in the pantry.
I particularly choose this day to share the recipe because after the bingeing period of Navratra you definitely want to give your digestive system a break and help it stay healthy for the second round of festivities, as Diwali is just round the corner….Pair the Fada Ni Masala Khichdi with raita or buttermilk and a salad of your choice……
Fada Ne Kanki Ni Kichdi
- 1/4 cup Fada/dalia/broken wheat
- 1/4 cup green moong dal
- 2 tablespoon kanki/broken rice or any small grained rice
- 1 cup mixed vegetables, diced (potato, french beans, corn, carrots, broccoli or cauliflower)
- 1 small onion
- 1 small tomato
- 3-4 cloves of garlic
- 1 green chilli
- 1/2 inch ginger
- 1 teaspoon jeera/cumin seeds
- 1/2 teaspoon haldi/turmeric powder
- 1 teaspoon red chilli powder
- 1 teaspoon dhana-jeeru/cumin-coriander powder
- a pinch of garam masala or pav-bhaji masala
- salt to taste
- a pinch of sesame seeds and chopped coriander to garnish
- In a bowl bring together the grains and dal. Wash them until the water runs clear.
- Soak them for 30 minutes.
- In the mean time puree the onion, tomato, garlic, chilli and ginger in a food processor or grinder and chop the rest of the vegetables.
- Place the pressure cooker on stove. Keep the heat to medium. Add jeera and once it starts releasing its aroma add the pureed onion+tomato mixture.
- Cook till the water in the mix has dried out and you smell the sautéed onions.
- Add the spices: turmeric powder, chilli powder, coriander an-cumin powder and salt. Mix well and cook for a minute.
- Add the chopped vegetables and give it all a good mix.
- Add the soaked fada+dal and the garam masala or pav bhaji masala.
- Add 2 cups of water and give the contents a good mix.
- Cover the pressure cooker and cook for two whistles (around 8-10 minutes).
- Do not open immediately, allow the pressure to escape naturally.
- Once the pressure has escaped open and transfer the contents to serving bowl, garnish with sesame seeds, chopped coriander and serve steaming hot.
You may use the vegetables of your choice, whatever is in session and available in the refrigerator. Use spinach, aubergines, pumpkin anything….but after all the festive foods one has eaten the dinner or lunch plate needs to look as under to wash out all the fat and sugar we eat during festivals….