Whole Wheat and Vegetable Khichdi (Diabetic-friendly and Low Cholesterol Recipe) by Tarla Dalal

This dish is most suited to people having diabetes and high cholesterol, as rice has been replaced with whole wheat. This khichdi, spiced with a mixture of indian spices, tastes best when served hot with a bowl of curd.

Ingredients

Whole wheat 1/2 Cup (8 tbs) , soaked for 6 hours and drained
Moong dal 1/2 Cup (8 tbs) , soaked for 15 to 20 minutes and drained
Oil 1 Teaspoon
Peppercorns 2 (kali mirch)
Cloves 2 (laung / lavang)
Cinnamon stick 1 Inch (dalchini)
Cumin seeds 1 Teaspoon (jeera)
Asafoetida 1 Pinch (hing)
Thinly sliced onions 1/4 Cup (4 tbs)
Mixed vegetables 1 Cup (16 tbs) (french beans, carrots and green peas)
Salt To Taste
Turmeric powder 1/2 Teaspoon (haldi)
Chilli powder 1 1/2 Teaspoon
Coriander cumin powder 1 1/2 Teaspoon
Water 3 1/2 Cup (56 tbs)
For the garnish
Finely chopped coriander 1 Tablespoon (dhania)

Directions

GETTING READY

1. In the mixer, add whole wheat along with ½ cup of water, and blend to form a smooth paste. Keep aside.

MAKING

2. In a pressure cooker, add oil and when hot add peppercorns, cloves, cumin seeds, and cinnamon. As soon as the cumin seeds start crackling, add asafoetida and sauté for half a minute.

3. Now add onions, sauté for a minute or two, and add mixed vegetables, followed by adding ground wheat paste and moong dal, after around a couple of minutes.

4. Cook for a minute or so and add salt, turmeric powder, coriander-cumin seeds powder, chili powder, and three cups of water. Close the cooker lid and pressure cook for three whistles. Open the cooker lid when the steam escapes out completely.

SERVING

5. Serve the khichdi hot with fresh yogurt, after garnishing with coriander.

Recipe Summary

Difficulty Level: Medium
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 237Calories from Fat 23

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 141 mg5.88%

Total Carbohydrates 44 g14.7%

Dietary Fiber 9 g36%

Sugars 3 g

Protein 11 g22%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet