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Showing posts with label DIABETIC FRIENDLY. Show all posts
Showing posts with label DIABETIC FRIENDLY. Show all posts

Tuesday, May 12, 2020

BROWN RICE KHICHDI

BROWN RICE KHICHDI
Khichdi is the soul food of the Indians!!! Khichdi is a rice lentil porridge that is usually eaten when you want something light yet nutritious.
Making the Khichdi with Brown Rice, packs the humble khichdi to a different level. Brown rice has high levels of fibre and a low glycemic index and carbohydrates.
Khichdi can be made using any variety of rice, but, brown rice retains its healthy bran and germ throughout processing, allowing it to maintain some of those powerful nutrients that the white rice has lost. This processing also allows brown rice to retain valuable minerals like magnesium, phosphorous, and manganese.
Brown rice also has a delicious nutty flavor and a chewy texture due to the nutritious bran layer.
Brown rice has numerous potential health benefits, including high levels of fibre and the potential to lower blood pressure and can help the body to effectively use insulin, maintain a healthier weight, and increase potassium levels.
In India, khichdi is usually served to people recovering from illness, surgeries as it is light and easy to digest. It’s a one pot meal and can be packed with loads of vegetables as well.


Ingredients (Serves - 4)
Brown rice - 1 ½ cup
Yellow Moong dal – ½ cup
Green chillies - 2
Ginger - ½ inch
Onion - 1
Curry leaves – 1 sprig
Coriander Leaves finely chopped – 2 tbsp
Asafoetida (Hing) – A pinch
Cumin seeds – 2 tsp
Peppercorns – 3-4
Turmeric powder - ½ tsp
Salt as per taste
Ghee /Oil - 2 tsp



Method
Wash the rice and Yellow moong dal. Soak it in hot water for about an hour.
Meanwhile, dry roast 1 tsp of the cumin seeds and peppercorns and pound them into a coarse powder.
Pound the Ginger and chillies into a coarse paste, you can alternatively also mince it small or run it in a blender.
Heat ghee/oil in a pressure cooker. Add cumin seeds. When the seeds start to crackle, add the green chillies and ginger paste, sauté, after about a minute, add in the finally chopped onions, curry leaves, sauté until the onion is cooked. Add a dash of Asafoetida, Himalayan Pink Salt and sauté. Drain the lentils and rice and add to this mix. Mix well, Add the coarsely pounded cumin seeds and pepper powder and mix well.
Now add water, the water ratio is depending on the rice. So, If you are taking 1 cup of rice you need to add 2 cups of water.
But since, you have lentils cooking along as well, you will add 3 cups of water. In my recipe, I have 1.5 cup of rice and ½ cup moong dal, so I have taken 4-4.5 cups water. I pressure cook for up to 4-5 whistles. (If cooking in a pan, cook for about 20 minutes till the lentils are tender and the rice is cooked through). I prefer the pressure cooker as I’m always worried about brown rice not getting cooked well.
Once done, wait for the steam to work its magic on the khichdi.
Open after 15 minutes, mix well, garnish with coriander and serve hot with a dollop of yogurt, pickles and papad.
This is the basic recipe.

Tips
·       Adding a ¼ tsp of Pickle oil takes the paste to the next level. If do not have pickle oil, you can add ¼ tsp of pickle masala for an added flavour.
·       Use Ghee instead of Oil for the additional taste. If instead of ghee you use Oil, this dish can be categorized under Vegan recipes.
·       Vegetables of your choice can be added, usually, carrots(diced), green peas, spinach chopped fine etc. are added.
·       You can add 2 pods of garlic, if you like the taste, pound the garlic, along with the green chillies and ginger and follow the recipe above.
·       You can add a tsp of Garam Masala powder if you like some flavour.
·       You can add a tsp of Kasuri methi (dried methi leaves) while sautéing the onions.
·       You can add a tsp of Tomato Puree if you like.



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