Khichdi is a one-pot meal that is healthy, tasty and easy to make. It is filling and can be easily digested and does not make you feel bloated. A mixture of rice, dal and vegetables, this Bengali recipe of khichdi is a great combination for pregnant women as it is rich in protein, fibre and iron and has minimum saturated fat content.
INGREDIENTS (using 250 ml cup)
- Cinnamon – 1 inch piece
- Cloves – 2
- Cardamoms – 2
- Ghee – 1 tablespoon
- Finely chopped onions – ½ cup
- Bay leaves – 2
- Crushed ginger and garlic – 2 teaspoon
- Rice (white) – 1 cup (washed and soaked for 30 minutes)
- Split red lentils (masoor dal) – ¾ cup (washed and soaked for 30 minutes)
- Small pieces of French beans – 10 to 12
- Potato – 1 medium sized, cut into small cubes
- Fresh green peas – 1/3 cup
- Chopped green chillies – 2 teaspoon
- Turmeric powder – ½ teaspoon
- Salt – according to taste
METHOD OF PREPARATION
- Pound the cinnamon, cloves and cardamom together.
- Take a deep non-stick pan and heat the ghee. Add the spices, onions, bay leaves, garlic and ginger, and sauté on medium flame for 2 to 3 minutes.
- Add rice, masoor dal, potatoes, french beans, green peas, green chillies and turmeric powder. Mix all of these well and sauté on a medium flame for another 2 minutes.
- Add 4 cups of hot water and salt, and stir. Cover the pan and let it cook on medium flame for 10 to 12 minutes. Keep stirring occasionally.
- Sim and cook for another 10 to 12 minutes or till the vegetables are soft and the rice and dal is cooked.
- Alternatively, you can add all the ingredients in a pressure cooker with 3 cups of water and let it cook for up to 2 whistles.
- Khichdi tastes best with papad.
- You can also make mint and coriander chutney and “aloo chokha” to go with the khichdi.
- 1 cup of uncooked short-grain white rice contains 716 kCal of energy. Rice is a good source of carbohydrate and potassium.
- Split red lentil (masoor dal) is a rich source of protein essential for the overall growth and development of your baby. For vegetarian families, lentils are a good source of plant protein. 100 grams of Masoor dal provides 346 calories and is a great source of protein.