Barley Khichdi

Barley Khichdi is a wholesome, comforting dish that combines nutrient-rich barley and lentils with an assortment of vegetables. This one-pot meal is simple to prepare, making it a perfect choice for a nutritious lunch or dinner.

For a Serving Size of Two:

Ingredients:

• 100 grams barley (pearl barley or hulled barley)
• 50 grams split yellow moong dal (lentils)
• 50 grams carrots, diced
• 50 grams green beans, chopped
• 1 small onion, finely chopped (about 50 grams)
• 1-inch ginger, grated
• 2 cloves garlic, minced
• 1/2 tsp cumin seeds
• 1/2 tsp turmeric powder
• 1/2 tsp black pepper
• Salt to taste
• 1 tbsp olive oil or ghee
• 600 ml water (or as needed)
• Fresh cilantro for garnish

Procedure:

1. Rinse Barley and Lentils: Rinse the barley and moong dal thoroughly under cold water. Soak them in water for at least 30 minutes for quicker cooking (optional).
2. Sauté Aromatics: In a large pot, heat olive oil or ghee over medium heat. Add cumin seeds and let them splutter. Add chopped onions, ginger, and garlic, and sauté until the onions are golden brown.
3. Add Vegetables: Stir in the diced carrots and green beans. Cook for 3-4 minutes until they begin to soften.
4. Cook Barley and Dal: Add the soaked (or unsoaked) barley and moong dal to the pot. Sprinkle in turmeric, black pepper, and salt. Pour in 600 ml of water and stir well.
5. Simmer: Bring to a boil, then reduce heat to low, cover, and let it simmer for about 30-35 minutes, or until the barley and lentils are tender and the mixture has a porridge-like consistency. Stir occasionally and add more water if necessary.
6. Serve: Once cooked, remove from heat, garnish with fresh cilantro, and serve warm.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g