Khichdi, a traditional Indian comfort food made of rice, lentils, and turmeric, include its ability to nourish the body, easy to digest & gives satiety. It is a simple, wholesome, and nutritious meal which contains a combination of macro-nutrients such as carbohydrates, protein, and fibre. Khichdi also contains essential vitamins and minerals such as vitamin C, vitamin B complex, magnesium, potassium, calcium, and phosphorus. This is a no oil version of khichadi using variations in the grains too with veggies in it
Quinoa is the only plant grain that contains sufficient quantity of all 7 essential amino acids, a good source of proteins. Grain is gluten-free, high fibre, magnesium, Vitamin B, Iron, potassium, calcium, manganese, phosphorous & Vitamin E. it is the only plant source Dalia, broken wheat is a good source of dietary fibre, protein, iron and Vitamin B6.
Dalia, broken wheat is a good source of proteins, fibre, Vitamin B6, Iron & it has low glycaemic index. The high fibre content in dalia keeps your tummy full for a longer period of time & prevents you from indulging in over eating.
Brown rice, bran provides dietary fibre and essential fatty acids, and the germ contains a number of nutrients.
Bajra or Pearl Millet is very good for diabetic people; it helps in digestion, detoxifies your body, its heart healthy and reduces cholesterol and blood pressure, high in protein and fibre. So do try to include bajra in your diet regularly. Mixing lentil / dal with the cereal is a very good combination easy to digest, nutritious & wholesome meal.
Ingredients:
- Brown Rice / Dalia / Quinoa / Bajra – 1 katori (Soak Brown Rice / Bajra Overnight)
- Green / Yellow Moong Dal – 1 katori
- Mix Veggies – 2 katori (Onion, carrot, tomato, peas, French beans, cabbage, etc)
- Ginger – 1 small piece grated
- Chilli – 1 (optional) or Chilli powder ½ tsp
- Haldi powder – ½ tsp
- Any masala – 1 tsp (Garam / Dhania-Jeera powder/ Sambar Masala / Amchur powder etc.)
- Coriander – handful for garnishing
- Salt – to taste
- Lemon – 1 tsp juice
Method:
- Wash the rice / dalia / quinoa / bajra & moong dal mix 3 to 4 times thoroughly
- Chop all the veggie as cubes or strips
- Heat a pressure pan, add rice / quinoa / bajra-dal mix, diced veggies & ginger, chilli powder, Haldi powder & masala to taste. Mix all the ingredients well & then add 5 katori water (or little more if you want very soft khichadi).
- After 2 whistles, lower the gas flame & let it cook for 5 more mins. (for bajra khichadi it takes little longer to cook for 10 mins on low flame you will have to cook)
- Garnish it with coriander & lemon. Serve hot with vegetable raita or soup or salad or buttermilk or curd.
- You can also heat water separately & add so that it fastens the process of cooking
- Seasoning can be according to individual taste, you can also add garlic & khada masala (taj patta, cinnamon, lavang & pepper).
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