Lentil and Bulgur Khichdi Recipe
Overview
Lentil and Bulgur Khichdi is a hearty and wholesome dish, perfect for vegetarians seeking a nutritious meal that’s packed with protein and fiber. This recipe combines the goodness of bulgur wheat, lentils, and an array of vegetables, cooked to perfection with aromatic spices. It’s a comforting one-pot meal that can be prepared in under 30 minutes, making it ideal for a quick weeknight dinner or a fulfilling lunch.
Ingredients
Here’s what you’ll need for this delicious khichdi:
| Quantity | Ingredient |
|---|---|
| 1 cup | Bulgur wheat |
| 3/4 cup | Green mung dal (split mung beans) |
| 1 large | Potato, diced |
| 1/2 cup | Green peas |
| 1 cup | Cauliflower florets |
| 1 large | Onion, finely chopped |
| 1 tsp | Peppercorns |
| 1/2 tsp | Turmeric powder |
| 1 tsp | Chili powder |
| 1 tsp | Salt (adjust to taste) |
| 1 stick | Cinnamon |
| 3 | Cloves |
| 1 tsp | Cumin seeds |
| 1/4 tsp | Asafoetida powder (hing) |
Nutritional Information (per serving)
- Calories: 383.2
- Fat: 11.5g
- Saturated Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 31.2mg
- Carbohydrates: 56.7g
- Fiber: 19.4g
- Sugars: 8.7g
- Protein: 17.4g
Instructions
-
Preparation:
- Wash the bulgur wheat and green mung dal thoroughly under running water. Soak them together in water for at least 15 minutes. Drain and set aside.
-
Tempering:
- Heat ghee or oil in a pressure cooker. Add the cinnamon stick, cloves, cumin seeds, and asafoetida powder. Sauté until the cumin seeds start to crackle and become aromatic, about 5-6 seconds.
-
Cooking:
- Add the soaked bulgur wheat, green mung dal, diced potatoes, green peas, cauliflower florets, chopped onion, peppercorns, turmeric powder, chili powder, and salt to the pressure cooker. Stir well to combine all the ingredients.
-
Pressure Cooking:
- Pour in 4-5 cups of hot water, adjusting the quantity based on your desired consistency (some prefer it more watery). Close the lid of the pressure cooker and cook on medium flame for 3-4 whistles.
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Final Touch:
- Once the pressure releases naturally and steam escapes, carefully open the pressure cooker. Stir the khichdi gently to mix all the ingredients well. Adjust salt if needed.
-
Serving:
- Serve hot Lentil and Bulgur Khichdi with papad (papadum) and pickle on the side for a complete meal experience.
Tips and Variations:
- Vegetable Options: Feel free to add or substitute vegetables based on your preference. Carrots, bell peppers, or spinach can also be great additions.
- Consistency: If you like your khichdi more soupy, add extra water before pressure cooking.
- Garnish: For added freshness, garnish with chopped cilantro leaves before serving.
- Accompaniments: Besides papad and pickle, yogurt or a cucumber raita can complement this dish wonderfully.
Conclusion
This Lentil and Bulgur Khichdi recipe is not only easy to prepare but also a nutritional powerhouse, offering a balanced mix of carbohydrates, proteins, and essential nutrients from vegetables. Whether you’re a seasoned cook or new to Indian cuisine, this dish promises to satisfy both your taste buds and your nutritional needs in a delightful manner. Enjoy the comforting flavors of this traditional Indian dish with your family and friends! 🍲
