Vitamin Khichdi (Protein, Iron and Calcium Rich) by Tarla Dalal

Tarla.Dalal's picture

Nov. 26, 2013

This dish is one meal but multi-nutrient! It is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.

Ingredients

Oil 1 1/2 Teaspoon
Cloves 2
Cinnamon stick 1
Cardamom 2
Bay leaf 1
Broken wheat 3/4 Cup (12 tbs) (bulgar wheat / dalia)
Sprouted moong 1/4 Cup (4 tbs) (whole green gram)
Ginger garlic paste 2 Teaspoon
Green chili paste 1 Teaspoon
Finely chopped onion 1/4 Cup (4 tbs)
Green peas 1/2 Cup (8 tbs)
Finely chopped tomato 1/4 Cup (4 tbs)
Low fat curd 2 Tablespoon
Salt To Taste
Turmeric powder 1/2 Teaspoon
Garam masala 2 Teaspoon
Hot water 1 1/2 Cup (24 tbs)
For the topping
Oil 1 Teaspoon
Low fat paneer 1/2 Cup (8 tbs) , cubed
Freshly ground black pepper To Taste

Directions

GETTING READY

1. Clean and wash the broken wheat thoroughly with water. Drain and keep aside.

MAKING

2. In a pressure cooker, heat oil, add cloves, cinnamon, cardamom and bay leaf. Saute over medium flame for few seconds.

3. Add the broken wheat and moong sprouts. Saute for about 30 seconds.

4. Stir in ginger-garlic paste, green chili paste, onions, green peas, tomatoes, curds, turmeric powder, garam masala, and salt.

5. Pour 1½ cups of hot water, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid.

For Topping:

6. In a small non-stick pan, heat oil, add the paneer, salt and pepper. Saute over medium flame for about 30 seconds.

SERVING

7. Serve khichdi topped with sauteed paneer and low-fat curd on side.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 201Calories from Fat 46

 % Daily Value*

Total Fat 5 g7.7%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 411 mg17.13%

Total Carbohydrates 31 g10.3%

Dietary Fiber 7 g28%

Sugars 4 g

Protein 9 g18%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet