Broken Wheat And Green Moong Khichdi Recipe
Overview
Broken Wheat And Green Moong Khichdi is a wholesome, one-pot dish that is the epitome of comfort and nutrition, making it the perfect choice for busy weeknights. This hearty khichdi departs from the traditional rice-lentil combination by using broken wheat (dalia) and green moong dal (whole), resulting in a fiber-rich meal that’s both filling and nutritious. It’s infused with an assortment of fresh seasonal vegetables, which enhance the flavor and nutritional value of the dish. Whether you enjoy it on its own or pair it with traditional accompaniments like raita or kadhi, this khichdi is sure to satisfy your taste buds and your hunger.
Cuisine: North Indian
Course: Dinner
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Broken Wheat (Dalia/ Godumai Rava) | 1 cup (lightly roasted, washed, and drained) |
| Green Moong Dal (Whole) | 1/2 cup (lightly roasted and soaked for 30 minutes) |
| Onion | 1 (finely chopped) |
| Garlic | 4 cloves |
| Green Beans (French Beans) | 1/4 cup (finely chopped) |
| Carrot (Gajjar) | 1 (finely chopped) |
| Ghee | 1 tablespoon |
| Mustard Seeds (Rai/Kadugu) | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Curry Leaves | 5-6 (torn with hands) |
| Ginger | 1/2 inch (grated) |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Green Chilies | 3-4 (slit) |
| Mint Leaves (Pudina) | A few sprigs (chopped) |
| Lemon Juice | 1 teaspoon |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Instructions
-
Prepare the Masala Base
Begin by preparing the garlic-cumin-chili paste. In a small mortar and pestle, crush together the garlic cloves, cumin seeds, and green chilies until you achieve a smooth paste. Set this aside for later use. -
Cook the Tempering
Heat ghee in a pressure cooker. Once hot, add the mustard seeds. Allow them to crackle, then add the prepared garlic-cumin-chili paste along with the torn curry leaves. Sauté the mixture for a few seconds until fragrant. -
Add the Aromatics and Vegetables
Next, add the finely chopped onion to the cooker and sauté for about a minute. Add the turmeric powder, asafoetida, and grated ginger, stirring well to combine the spices. Follow with the chopped green beans and carrots. Continue to sauté for another minute, allowing the vegetables to soften slightly. -
Add Broken Wheat and Green Moong Dal
Add the washed and drained broken wheat (dalia) along with the soaked green moong dal to the cooker. Mix well with the vegetables and spices, ensuring even distribution. -
Cook the Khichdi
Pour in approximately 3 cups of water, depending on your desired consistency—add more for a porridge-like texture, or less for a thicker consistency. Sprinkle in some salt to taste, then stir everything together. Close the lid of the pressure cooker and cook the khichdi until the cooker releases 2 whistles, or until everything is well-cooked. -
Release Pressure and Garnish
Once the cooking is complete, let the pressure naturally release. Open the lid and give the khichdi a good stir. Garnish with freshly chopped mint leaves and coriander for an added burst of freshness. For a zesty touch, squeeze in some lemon juice if desired. -
Serve and Enjoy
Serve the Broken Wheat and Green Moong Khichdi hot, paired with a side of Mooli Raita or Gujarati Kadhi, and perhaps some crispy papad on the side.
Nutritional Information (Approximate per serving)
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 180-200 kcal |
| Protein | 8-10 grams |
| Carbohydrates | 35-40 grams |
| Fiber | 6-8 grams |
| Fat | 4-6 grams |
| Vitamin A | 30% of the daily value |
| Vitamin C | 20% of the daily value |
| Iron | 15% of the daily value |
| Calcium | 4% of the daily value |
Tips for the Best Broken Wheat and Green Moong Khichdi:
- Vegetable Variations: Feel free to customize the khichdi by adding other vegetables like peas, spinach, or potatoes for variety and enhanced nutrition.
- Consistency: Adjust the amount of water based on how you like your khichdi. If you prefer a creamy, porridge-like consistency, add extra water.
- Spices: For extra flavor, you can add a pinch of garam masala or a small piece of cinnamon during the cooking process.
This Broken Wheat and Green Moong Khichdi is a delightful, high-protein vegetarian meal that combines the goodness of whole grains, lentils, and vegetables, making it a perfect option for a wholesome dinner. It’s light yet filling, comforting, and easy to prepare, ideal for those who want a quick and healthy meal.
