Are you struggling to lose weight and looking for a healthy yet filling meal? Try this Barley and Oats Daliya recipe — the perfect combination for belly fat loss, thyroid-friendly diet, and sugar control.
This fiber-rich, low-calorie meal boosts digestion, keeps you full for hours, and helps in weight management. Whether you’re on a weight loss journey, managing PCOS or diabetes, or simply want to eat clean — this recipe is for you!
🍲 Only 225–265 calories per serving
🥣 Great for dinner or breakfast
✅ Supports fat loss, digestion & energy levels
🎥 In this video, you’ll learn:
How to cook perfect barley and oats
Tips for making your meal more nutritious
Why this daliya is ideal for weight loss diets
Ingredients:
Jao (Barley) – 2 tbsp
Oats – 2 tbsp
Water – 2 cups
Low-fat milk – ½ cup (optional)
Chopped vegetables – ½ cup (carrot, capsicum, beans, peas)
Onion – 1 small (chopped)
Green chili – 1 (optional)
Olive oil or desi ghee – 1 tsp
Cumin seeds – ½ tsp
Turmeric – ¼ tsp
Salt – to taste
Black pepper – ¼ tsp
Lemon juice – 1 tsp (optional)
Fresh coriander – for garnish
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Instructions:
1. Soak barley for 2–3 hours (ya overnight for best results).
2. Pressure cook soaked barley with 2 cups water for 3–4 whistles until soft.
3. Ek pan mein olive oil/ghee garam karein, cumin seeds daal kar crackle hone dein.
4. Add chopped onion, green chili aur vegetables. 2–3 minutes sauté karein.
5. Add cooked barley aur oats. Mix ache se.
6. Add turmeric, salt, pepper. Thoda sa paani ya milk add karke 5–7 minutes tak pakayein jab tak oats bhi soft ho jaayein.
7. Aakhir mein lemon juice aur coriander daal kar serve karein.
Great question! Here’s an approximate calorie breakdown for one serving of this Jao (Barley) and Oats Daliya for Weight Loss:
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🔥 Calorie Count (1 Serving)
Ingredient Quantity Calories (Approx.)
Barley (Jao) 2 tbsp (~20g) 70 kcal
Oats (rolled) 2 tbsp (~15g) 60 kcal
Low-fat milk (optional) ½ cup 40 kcal
Mixed vegetables ½ cup 30 kcal
Onion (small) 1 20 kcal
Olive oil/ghee 1 tsp 40 kcal
Spices & lemon juice – ~5 kcal
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✅ Total Calories (with milk): ~265 kcal
✅ Total Calories (without milk): ~225 kcal
This makes it a perfect low-calorie meal packed with fiber, complex carbs, and nutrients—ideal for breakfast or dinner in a weight loss plan.