Tuesday, June 17, 2014

Broken Wheat Khichdi

This is one of my most favourite dishes that my mum cooked. She used to make it a little runny and soupy which is another reason why I loved it. Broken Wheat Khichdi is easy to cook, light, healthy and nutritious.

Nutritional Information  (Approx) (per serving)
Energy  253 Calories
Fat 9 %
Carbohydrate 15 %
Dietary Fiber 24 %
Sodium 33 %
Vitamin A 6 %
Vitamin C 1 %
Calcium  1 %
Iron  14 %
Protein 5.9 Grams
Sugar 0.7 Grams

Broken wheat

Broken wheat(Dalia) is a good replacement for White rice and is a healthy choice for people on weight loss diet.

Broken wheat is also good for diabetics since it is high in fibre and is a complex carbohydrate. It can be used as a replacement in all rice dishes.

Broken wheat (Dalia)  1 cup
Yellow Moong daal   1/2 cup
Onion chopped  1
Green chillies slit 4
Carrot/beetroot/cucumber/radish chopped
Turmeric 1/2 tsp 1/2 tsp
Salt  to taste
Pepper powder (Optional) 1/2 tsp
Salt  to taste
Water 3-4 cups
Ginger grated  1 tsp

To Temper
Oil  1 tsp
Mustard seeds  1/2 tsp
Cumin seeds  1/2 tsp

Soak Moong dal in water and keep it aside.
In a pot, heat oil and add Mustard seeds and Cumin seeds.

Once the mustard seeds start popping, add Onion and green chillies and fry till the onion looks transparent.

Add Veggies, Grated ginger and fry for 2 minutes.

Add Turmeric powder, pepper powder and mix well.

Add water and bring to boil.

Add moong dal and broken wheat and cook them for 15-20 minutes until they are soft and mushy. You can increase or decrease water as per the consistency you need. Once Moon dal is cooked, add salt and cooked for 2 more minutes.

Garnish with coriander leaves and serve hot.

Tamarind Poha

I am not a Poha lover myself and never tried to cook it before marriage though my mum made the best poha. I learnt it to satisfy my hubby's cravings for Poha and it has come out good every time.I modified mum's original recipe  and made this super easy Tamarind Poha which is one of Hubby's favourite now.

Nutritional Information  (Approx) (per serving)
Energy  180 Calories
Fat 2 %
Carbohydrate 13 %
Dietary Fiber 4 %
Sodium 2 %
Vitamin A 3 %
Vitamin C 20 %
Calcium  12 %
Iron  4 %
Protein 4 Grams
Sugar 2 Grams

Thick Poha  2 cups
Tamarind  lemon size
Onion chopped  1
Green chillies chopped  3
Salt  to taste
Garam masala (Optional) 1/2 tsp
Coriander leaves chopped 1/4 cup

To Temper
Oil  2 tsps
Mustard  1/2 tsp

Wash and Soak the Poha in water for 10 minutes. Make sure not to add too much water because it can go mushy.

Soak tamarind in 1/4 cup of water for 10 minutes and then crush it to get the juice out of it. Filter the juice in a cup and keep it aside.

Heat oil in a pan, add mustard seeds, onion and green chillies. Fry till the onion looks transparent.

Pour the tamarind juice and boil it for 3 minutes.

Add salt, garam masala powder and mix it. Boil the mixture for 2 more minutes.

Add the Soaked Poha and give it a mix. Cover the lid and cook for a minuted and switch off the flame.

Garnish it with coriander leaves and serve hot.

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