by Swami Gambirananda Saraswathi, Shiv Darshan Yoga Vidyalaya, Chennai
Food can be classified into three types according to its influence on the body and mind. Tamasic food, such as fermented dishes or items kept overnight, increases tamas, leading to sleepiness, lethargy, and inactivity. Rajasic food, rich in spices, oil, and deep-fried preparation—traditionally favored by Kshatriyas—stimulates hyperactivity but may also cause acidity and restlessness. In contrast, Sattvic food is light and simple, prepared with minimal oil and spices, often boiled, semi-boiled, or eaten raw. It promotes mental clarity, is easy to digest, prevents gastric issues, and is considered ideal for meditation and spiritual growth.
A wholesome and comforting dish from Shiv Darshan Ashram, Dalia Khichdi is a light yet nourishing meal made from broken wheat (dalia) and mung dal, gently cooked with soft vegetables and a touch of ghee. Easy to digest and rich in fiber, it makes an ideal evening dinner that promotes restful sleep and healthy digestion.
Ingredients (Serves 2–3)
½ cup broken wheat (dalia)
¼ cup split yellow mung dal
1½ cups mixed vegetables (bottle gourd, ridge gourd, beans, carrots – finely chopped)
1 tablespoon ghee
½ teaspoon cumin seeds
A pinch of asafoetida (hing)
¼ teaspoon turmeric powder
1 teaspoon grated ginger (optional
Salt to taste
3–4 cups water (adjust for desired consistency)
Fresh coriander leaves for garnish
Method
Wash the dalia and mung dal thoroughly. In a pan, lightly roast them together for 2–3 minutes until aromatic.
In a pressure cooker or deep pan, heat ghee. Add cumin seeds and let them splutter. Add asafoetida, turmeric, and grated ginger.
Stir in the chopped vegetables and sauté for 2–3 minutes.
Add the roasted dalia and mung dal. Mix well, add salt, and pour in the water. Close the lid and cook for 3–4 whistles (or until soft and porridge-like).
Once the pressure releases, open and stir gently. Add a small drizzle of ghee if desired.
Garnish with fresh coriander leaves and serve hot—preferably at 6 PM for an early, light dinner.
