Login with Google
[PROS]
- Excellent source of plant-based protein and dietary fiber from green gram.
- Easily digestible, making it ideal for sensitive stomachs or recovery.
- Provides complex carbohydrates for sustained energy.
- Rich in essential minerals like iron, potassium, and magnesium.
[CONS]
- Can be high in carbohydrates if portions are not managed.
- May be considered bland by some without additional seasoning or accompaniments.
- Preparation time can be longer if green gram is not pre-soaked.
[DIETITIAN REVIEW]
This Greengram Khichdi is a remarkably balanced and nutrient-dense meal, offering a complete protein profile when combining rice and lentils. Its high fiber content supports gut health, while its gentle nature makes it suitable for almost anyone. A truly comforting and wholesome choice. Score: 9/10
| Ingredient | Qty |
|---|---|
| Basmati Rice (or preferred rice) | 1/4 cup |
| Whole Green Gram (Sabut Moong Dal) | 1/4 cup |
| Water | 2 cups |
| Ghee or cooking oil | 1 teaspoon |
| Cumin seeds | 1/2 teaspoon |
| Turmeric powder | 1/4 teaspoon |
| Salt | to taste |
| Asafoetida (Hing) | pinch (optional) |
1. Rinse the rice and whole green gram separately under cold water until the water runs clear. For best results, soak the green gram for at least 30 minutes, or up to 4 hours, and the rice for 15-20 minutes.
2. Heat ghee or oil in a pressure cooker or a heavy-bottomed pot over medium heat. Add cumin seeds and allow them to splutter. If using, add a pinch of asafoetida.
3. Add the rinsed and drained rice and green gram to the pot. Sauté for 1-2 minutes, stirring gently.
4. Stir in the turmeric powder and salt. Pour in the water and mix well.
5. If using a pressure cooker, close the lid and cook for 3-4 whistles on medium heat. If cooking in a pot, bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the rice and dal are tender and well-cooked. Stir occasionally to prevent sticking and add more hot water if the khichdi becomes too thick.
6. Once cooked, let the pressure release naturally if using a pressure cooker. Open the lid, mash slightly with the back of a spoon for a creamier consistency if desired. Serve hot, optionally garnished with a dollop of ghee.