Barley Khichdi Recipe
Yields: 4 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients:
- 1 cup pearl barley, rinsed
- 1/2 cup yellow moong dal, rinsed
- 1 tablespoon ghee or oil
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- 1 inch ginger, grated
- 2 cloves garlic, minced
- 1 medium onion, chopped
- 1 medium tomato, chopped
- 1 cup mixed vegetables (carrots, peas, cauliflower, etc.), chopped
- 4 cups water or vegetable broth
- Salt to taste
- Chopped cilantro for garnish
Instructions:
- Pressure Cooker Method: Combine barley, moong dal, ghee/oil, cumin seeds, turmeric, red chili powder, garam masala, ginger, garlic, onion, tomato, vegetables, water/broth, and salt in a pressure cooker. Cook for 3-4 whistles or until the barley and dal are tender.
- Stovetop Method: Combine all ingredients in a large pot. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes, or until the barley and dal are cooked through. Add more water if needed.
- Once cooked, mash the khichdi slightly with a spoon for a thicker consistency (optional).
- Garnish with chopped cilantro and serve hot with a dollop of ghee or yogurt, and papad or pickle on the side.
Nutritional Information (Approximate per serving):
- Calories: 350
- Protein: 12g
- Fat: 7g
- Carbohydrates: 58g
- Fiber: 15g
Why This Recipe is Healthy:
- High in Fiber: Barley and moong dal are excellent sources of dietary fiber, promoting digestion and gut health.
- Protein-Rich: Moong dal provides a good amount of protein, essential for building and repairing tissues.
- Complex Carbohydrates: Barley is a complex carbohydrate that releases energy slowly, keeping you feeling full and satisfied.
- Nutrient-Dense: Packed with vitamins, minerals, and antioxidants from vegetables and spices.
Tips:
- Soak the barley and moong dal for a few hours or overnight to reduce cooking time.
- Adjust the amount of water or broth depending on your desired consistency.
- Feel free to experiment with different vegetables based on your preference and what’s in season.
Enjoy this wholesome and delicious Barley Khichdi for a nourishing meal!
