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Barley and Mung Bean Khichadi

Join Toby in preparing this excellent Indian staple dish on loan from fellow Registered Dietitian Gita Patel from Gita's new book "Blending Science with Spices". This diabetes-friendly side dish is rich in soluble and insoluble fiber and traditional Indian flavors
  Canola oil 2 Tablespoon
  Cinnamon stick 1 Medium
  Whole cloves 6 Small
  Onuion 1 Medium, chopped
  Garlic 2 Clove (10 gm), sliced
  Ginger/Frozen ginger 1 Teaspoon, grated
  Jalapeno pepper 1 Small, cut into half (Optional)
  Barley 1 Cup (16 tbs), soaked overnight in 1 1/2 cups water
  Green mung beans 1 Cup (16 tbs), soaked overnight in 1 1/2 cups water
  Regular salt 1⁄2 Teaspoon
  Turmeric powder 1 Teaspoon

1. Separately soak barley and mung beans in water for overnight.
2. If you forget to soak them, boil them in water separately and let them soak in its boiling water for 1 hour before cooking.
3. In a small bowl, combine onion, garlic ginger and jalapeño.

4. In a 3 quart pan, heat canola oil and add the cinnamon stick, cloves and the onion mixture; mix and let it cook for few minutes for the flavors to combine.
5. Add the barley along with its water, add salt and turmeric; stir well, cover and cook for 5 minutes.
6. Add the soaked mung beans; stir, cover and cook for 15-20 minutes until all the water is absorbed.

7. Serve Barley and Mung bean khichadi for a delicious low carb meal.

Recipe Summary

Difficulty Level: 
Preparation Time: 
10 Minutes
Cook Time: 
20 Minutes
Ready In: 
30 Minutes

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Nutrition Rank

Nutrition Facts

Serving size

Calories 206 Calories from Fat 38

% Daily Value*

Total Fat 4 g6.7%

Saturated Fat 0.45 g2.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 129.7 mg5.4%

Total Carbohydrates 35 g11.5%

Dietary Fiber 8 g32.1%

Sugars 3.1 g

Protein 9 g17.1%

Vitamin A 1% Vitamin C 7.8%

Calcium 5.2% Iron 14.5%

*Based on a 2000 Calorie diet

Barley And Mung Bean Khichadi Recipe Video