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Wednesday, April 15, 2015

Healthy & Filling Barley Khichdi


Khichdi is always a comforting food.When you are in hurry and want to make one pot meal khichdi always comes first in mind.It has nutritional values as well. Traditional khichdi is made of rice,dal (lentils) and vegetables.


 

 Here I substituted rice with barley and gave a whole new dimensions to traditional .khichdi. This way a one more recipe with whole grain which can be included in our diet ,Including whole grain in our diet is anyway is a very good habbit.According to Wiki

Barley contains eight essential amino acids.[46] According to a 2006 study, eating whole-grain barley can regulate blood sugar (i.e. reduce blood glucose response to a meal) for up to 10 hours after consumption compared to white or even whole-grain wheat, which have similar glycemic indices.[47] The effect was attributed to colonic fermentation of indigestible carbohydrates.

For more info on this Healthy grain visit the link below-
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=127


Hmmn.. So now comes the recipe




Ingredients


1 1/2 tbsp butter or ghee
¼ tsp cumin seeds
1/8 teaspoon asafetida
2 dry red chili,  Optional
½ onion, minced
1 small tomato, chopped finely
¼ tsp turmeric powder
½ cup pearled barley
¼  cup yellow moong dal or toor dal
 cilantro for garnishing
Papad,Pickle,Yogurt to serve along

Method


Soak barley in warm water for at least two hours ,the more the better.soak dal for at least half an hour too.


 Heat ghee in a pressure cooker Add the cumin seeds,  asafetida and  stir for 30 seconds.

 Then add onions. saute on medium heat till the onions are soft .

 Add  tomatoes, and cook till they are soft.

 Add turmeric,soaked and washed barley and moong  dal. Stir for a few seconds. Add 3 cups of water and salt.

 Bring the water to a boil.put lid on the pressure cooker,let two whistle come and Then reduce heat to low,, and let it simmer till the barley is cooked,about  15 minutes.  If you want the barley to be softer, cook it longer.But  add water if needed, 1/2 cup at a time.(check after 15 minutes if you want to further cook  your barley in khichdi)

7. Taste the khichdi and adjust salt if needed. Serve hot with papad ,pickle and yogurt on side.

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