vitamin khichdi recipe | dalia vegetable khichdi | protein rich broken wheat sprouts khichdi | vitamin khichdi for weight loss |


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Vitamin Khichdi ( Protein Rich Recipe )


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This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.

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Vitamin Khichdi ( Protein Rich Recipe ) recipe - How to make Vitamin Khichdi ( Protein Rich Recipe )

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Method
    Method
  1. Clean and wash the broken wheat thoroughly in enough water. Drain and keep aside.
  2. Heat the oil in a pressure cooker, add the cloves, cinnamon, cardamom and bayleaf and sauté on a medium flame for a few seconds.
  3. Add the broken wheat and moong sprouts and sauté. On a medium flame for 30 seconds.
  4. Add the ginger-garlic paste, green chilli paste, onions, green peas, tomatoes, curds, turmeric powder, garam masala, salt and 1½ cups of hot water, mix well and pressure cook for 3 whistles.
  5. Allow the steam to escape before opening the lid.
  6. For the topping, heat the oil in a small broad non-stick pan, add the paneer, salt and pepper and sauté on a medium flame for 30 seconds.
  7. Top the khichdi with sautéed paneer and serve hot with low-fat curds.

Vitamin Khichdi (Protein, Iron and Calcium Rich) Video by Tarla Dalal's Team

Vitamin Khichdi ( Protein Rich Recipe ) recipe with step by step photos

Like vitamin khichdi recipe

  1. Like vitamin khichdi recipe | dalia vegetable khichdi | protein rich broken wheat sprouts khichdi | vitamin khichdi for weight loss | then see our collection of khichdi recipes and some recipes we love.
  2. What is Khichdi?   Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble khichdi.    Khichdi is usually made with a combination of grains and dals, cooked till soft and mushy, just a little thicker than porridge. This makes it comforting to the palate and easy to digest too. Most commonly, khichdi is made of rice and moong dal. This Dal Khichdi is perhaps the homeliest meal that one can think of, the only food you can think of having after a bout of fever or a depressing day! 
  3. Khichdi is one Indian dish that surpasses all regional barriers. It is consumed all over the country, and by Indians all over the world. However, every region has its favourites and special signature khichdis. Have a go at the special Makai ni Khichdi from Gujarat, the Gehun ki Bikaneri Khichdi from Rajasthan and the Bengali Style Brown Rice Khichdi

what is vitamin khichdi made off?

  1. What is vitamin khichdi made off? dalia vegetable khichdi  is made from 3/4 cup broken wheat (dalia), 1/4 cup sprouted moong (whole green gram), 1 1/2 tsp oil, 2 cloves (laung / lavang), 1 stick cinnamon (dalchini), 2 cardamoms, 1 bayleaf (tejpatta), 2 tsp ginger-garlic (adrak-lehsun) paste, 1 tsp green chilli paste, 1/4 cup finely chopped onions, 1/2 cup green peas, 1/4 cup finely chopped tomatoes, 2 tbsp low-fat curds, salt to taste, 1/2 tsp turmeric powder (haldi) and 2 tsp garam masala.

washing broken wheat

  1. This is what bulgar wheat (dalia) looks like. Broken wheat or cracked wheat or couscous is made by milling whole raw wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining. Such cracked wheat has a large number of uses, especially as a dietary supplement. When broken wheat is cooked, it has a hearty, warm aroma and a delightful, grainy taste. It is slightly nutty and chewy. 
     
  2. Wash the broken wheat in a bowl of water. You will have to chnage the water multiple times.
  3. Dalia is washed. But the water will still look a little muddy.
  4. Drain the water.
  5. The washed and drained dalia is ready for use in the khichdi recipe.

8 benefits of broken wheat

  1. Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 1.3 g of fibre is what ½ a cup of raw broken wheat provides. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes. Try the famous South Indian Style Adai made using this grain, which is perfectly suitable for diabetics. It is devoid of rice. 
  2. Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. See 8 super benefits of dalia, broken wheat.  
     

sprouted moong, sprouted whole green gram

  1. For how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | first choose good quality of moong. Inspect the beans to ensure they are dust-free and without stones, debris and insects.  
  2. Take some moong  in a deep bowl. 
  3. Wash it very well with enough water. 
  4. Drain out the water using a strainer and discard the water.
  5. Transfer the washed moong into another deep bowl.
  6. Again add enough water. This time the water is for soaking the mung.
  7. See complete recipe on how to sprout mung beans.
  8. Or you can buy sprouted moong easily in the market.

benefits of sprouted moong

  1. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitaminspotassiummagnesiumphosphorus etc.
  2. These sprouts are a protein boost. They help cell growth and maintenance, building strong bones and also form a part of immune building cells.
  3. The high fiber count of these crunchy sprouts makes them an ideal choice for those trying to achieve weight loss as well as those on exercise training. They will give you a feeling of fullness and keep you away from unhealthy bingeing for long hours.
  4. Sprouted moong is beneficial in relieving the symptoms of anaemia by building hemoglobin levels due to its high iron count.

tips for vitamin khichdi


    paneer topping for vitamin khichdi

    1. heat 1 tsp oil in a small broad non-stick pan.
    2. Add 1/2 cup low-fat paneer cubes.
    3. Add salt to taste.
    4. Add freshly ground pepper.
    5. Sauté on a medium flame for 30 seconds to 1 minute. 
    6. Keep aside.

    making vitamin khichdi

    1. To make vitamin khichdi recipe | dalia vegetable khichdi | protein rich broken wheat sprouts khichdi | vitamin khichdi for weight loss | heat 1 1/2 tsp oil in a pressure cooker.
    2. Add cloves (laung / lavang).
    3. Add 1 stick cinnamon (dalchini).
    4. Add cardamoms.
    5. Add bayleaf (tejpatta).
    6. Sauté on a medium flame for a few seconds.
    7. Add 3/4 cup broken wheat (dalia).
    8. Add 1/4 cup sprouted moong (whole green gram).
    9. Sauté on a medium flame for 30 seconds.
    10. Add 2 tsp ginger-garlic (adrak-lehsun) paste.
    11. Add 1 tsp green chilli paste.
    12. Add 1/4 cup finely chopped onions.
    13. Add 1/2 cup green peas.
    14. Add 1/4 cup finely chopped tomatoes.
    15. Add 2 tbsp low-fat curds.
    16. Add 1/2 tsp turmeric powder (haldi).
    17. Add 1 1/2 tsp garam masala.
    18. Add salt to taste.
    19. Add 2 cups of hot water.
    20. Mix well.
    21. Pressure cook for 3 whistles. Allow the steam to escape before opening the lid.
    22. This is what the khichdi looks like.
    23. Mix well.
    24. Transfer to a dish.
    25. Top vitamin khichdi | dalia vegetable khichdi | protein rich broken wheat sprouts khichdi | vitamin khichdi for weight loss | with sautéed paneer.
    26. Serve vitamin khichdi | dalia vegetable khichdi | protein rich broken wheat sprouts khichdi | vitamin khichdi for weight loss | hot with curds.
    Accompaniments

    Gujarati Kadhi 
    Low Fat Curds 
    Spicy Mango Pickle 

    Nutrient values (Abbrv) per serving
    Energy173 cal
    Protein5.6 g
    Carbohydrates29 g
    Fiber2.9 g
    Fat3.8 g
    Cholesterol0 mg
    Sodium18.1 mg

    RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook

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