Moong Dal Khichdi

Ingredients:
- 1/2 cup split moong dal (yellow)
- 1/2 cup rice
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1 inch ginger, finely chopped
- 1 cup mixed chopped vegetables (carrots, peas, beans)
- 2 tablespoons ghee
- Salt to taste
- 4 cups water
- Fresh coriander leaves for garnish (optional)
Instructions:
- Rinse and Soak:
- Rinse the split moong dal and rice separately in water until the water runs clear.
- Soak both in water for about 30 minutes. Drain and set aside.
- Prepare Vegetables:
- Chop the vegetables into small pieces. You can use any combination of vegetables you like.
- Cook the Khichdi:
- In a pressure cooker or a large pot, heat the ghee over medium heat.
- Add the cumin seeds and let them splutter.
- Add the finely chopped ginger and sauté for a minute until fragrant.
- Add the chopped vegetables and sauté for 2-3 minutes.
- Add Dal and Rice:
- Add the soaked and drained moong dal and rice to the pot.
- Mix well with the vegetables and spices.
- Add Turmeric and Water:
- Add the turmeric powder and salt to taste.
- Pour in 4 cups of water and stir everything together.
- Cook:
- If using a pressure cooker, cover and cook on medium heat for 3-4 whistles. If using a pot, cover and cook on medium heat for about 25-30 minutes, stirring occasionally, until the dal and rice are soft and well-cooked.
- If the khichdi looks too thick, you can add a little more water to achieve your desired consistency.
- Serve:
- Once cooked, let the pressure release naturally if using a pressure cooker. Open the lid and give the khichdi a good stir.
- Garnish with fresh coriander leaves if desired.
- Serve hot with a dollop of ghee on top, and enjoy with a side of yogurt or pickle.
Benefits: Moong Dal Khichdi is easy to digest, rich in fiber, and high in protein. It’s an excellent option for promoting good gut health, providing essential nutrients while being gentle on the digestive system.
Benefits of Moong Dal Khichdi:
- Easy to Digest: Gentle on the stomach and ideal for those with digestive issues.
- High in Protein: Moong dal provides a good amount of plant-based protein.
- Rich in Fiber: Both the dal and vegetables contribute to a high fiber content, promoting good digestive health.
- Nutrient-Dense: Packed with vitamins and minerals from the vegetables and spices.
- Comfort Food: Warm and soothing, perfect for a light, nourishing meal.
Nutritive Value (per serving):
- Calories: Approximately 250-300 kcal
- Protein: 8-10 grams
- Carbohydrates: 40-45 grams
- Fiber: 7-9 grams
- Fats: 8-10 grams (primarily from ghee)
- Vitamins: Good source of vitamin A, vitamin C, and folate from the vegetables.
- Minerals: Contains iron, magnesium, and potassium.
This recipe provides a balanced mix of macronutrients and micronutrients, making it an excellent choice for a wholesome meal that supports overall health and well-being.
July 19, 2024
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