Spinach and Chickpeas Kichdi (Palak Kichdi) Recipe
Description:
Palak Kichdi is a nutritious and hearty one-pot meal, combining the goodness of rice, lentils, vegetables, and spices in a simple yet flavorful way. This wholesome dish is not only rich in protein but also offers an excellent way to incorporate leafy greens into your diet, especially perfect for growing children. For a healthier twist, you can substitute rice with quinoa or millet. Whether you’re looking for a quick weekday meal or something to satisfy your taste buds, this is the perfect choice.
Cuisine: Indian
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Rice | 1/2 cup |
| Pink Masoor Dal (Split) | 1/2 cup |
| Spinach Leaves (Palak), cleaned and tightly packed | 1 cup |
| Garlic (finely chopped) | 1 tablespoon |
| Onion (finely chopped) | 1 medium |
| Green peas (Matar) | 1/4 cup |
| Broccoli (cleaned into florets) | 1/3 cup |
| Tofu (diced) | 50 grams |
| Cinnamon Stick (Dalchini) | 1 inch |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Bay Leaf (Tej Patta) | 1 leaf |
| Green Chilies (slit) | 2 |
| Garlic (cut into strips) | 3 cloves |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Asafoetida (Hing) | 2 pinch |
| Garam Masala Powder (optional) | 1/2 teaspoon |
| Tomato (sliced) | 1/2 medium |
| Ghee or Oil | As required |
Nutritional Information (per serving)
| Nutrient | Value |
|---|---|
| Calories | 220 kcal |
| Protein | 8g |
| Carbohydrates | 34g |
| Fiber | 7g |
| Fat | 7g |
| Saturated Fat | 1g |
| Sodium | 200 mg |
| Potassium | 400 mg |
| Vitamin A | 900 IU |
| Vitamin C | 40 mg |
| Calcium | 50 mg |
Preparation Time:
15 minutes
Cooking Time:
30 minutes
Instructions:
-
Cooking the Rice and Dal:
- In a pressure cooker, add the rice, dal, broccoli, green peas, turmeric, a pinch of hing, and a bit of oil. Pour in 2 1/2 cups of water and pressure cook until you hear two whistles. Once done, allow the pressure to release naturally.
-
Preparing the Spinach Puree:
- In a separate saucepan, bring water to a boil and add the washed spinach leaves. Let it simmer for about a minute while keeping the flame on. Then, drain the spinach in a colander and immediately transfer it into a bowl of cold water to halt the cooking process.
- Once cooled, grind the spinach into a smooth puree using a mixer grinder. Set this aside for later.
-
Sautéing the Spices and Vegetables:
- In a wide pan, heat some oil and add the bay leaf, cumin seeds, chopped garlic, another pinch of hing, green chilies, and chopped onions. Sauté until the onions become translucent and start changing color.
-
Combining the Mixture:
- Add the prepared spinach puree into the pan and mix well with the sautéed ingredients. Let the flavors combine for a few minutes on low heat.
- Now, add the cooked rice and dal mixture into the pan. Stir everything together so the rice and dal are evenly coated with the spinach mixture. If the mixture looks too thick, you can add a little water to adjust the consistency.
-
Adding Tofu and Seasoning:
- Gently fold in the diced tofu, and season with salt to taste. If you’re using garam masala powder, add it at this point. Stir the kichdi gently, ensuring all the ingredients are well combined. Let it cook on low heat for 2-3 minutes to allow the flavors to meld together.
-
Tadka (Tempering):
- In a small tadka pan, heat some ghee or oil. Add the sliced garlic and cook until it turns golden brown. Pour this aromatic tadka over the cooked kichdi for an added layer of flavor.
-
Serving:
- Garnish with fresh tomato slices and serve hot.
This Palak Kichdi pairs wonderfully with a cooling side of Lauki Raita, Avocado Raita, or any other raita of your choice. Enjoy this comforting, nutrient-packed meal as a wholesome lunch or dinner.
Tips:
- Rice Alternatives: For a gluten-free and higher-protein version, try substituting rice with quinoa or millets.
- Adding Protein: You can also add other proteins like chickpeas or lentils to further boost the protein content of the dish.
- Spice Level: Adjust the green chilies and garam masala to your preferred spice level.
Enjoy your flavorful and nutritious Palak Kichdi!
