Bajra Khichdi with Tadka Dahi

For a Serving Size of Two:

Ingredients:

For Bajra Khichdi: 

• 60 grams bajra (pearl millet), soaked for 1-2 hours
• 40 grams moong dal (split yellow gram), soaked for 30 minutes
• 50 grams finely chopped onion
• 50 grams finely chopped tomato
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon coriander powder
• 1/4 teaspoon garam masala
• 1/4 teaspoon red chili powder (adjust to taste)
• 1 teaspoon ghee
• Salt to taste
• 2 cups water (adjust as needed for consistency)

For Tadka Dahi: 

• 150 grams plain yogurt
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1-2 dried red chilies
• 1/2 teaspoon oil
• A pinch of asafetida (hing)
• Fresh coriander leaves for garnish

Procedure:

• Heat oil or ghee in a pressure cooker or large pan over medium heat. Add cumin seeds and mustard seeds. Let them splutter.
• Add the chopped onions and sauté until they turn golden brown. Add the chopped tomatoes and cook until soft.
• Stir in turmeric powder, coriander powder, garam masala, and red chili powder. Cook for a minute. Add the soaked bajra and moong dal to the pan. Mix well.
• Add water and salt. Stir to combine.
• Once cooked, stir the khichdi and adjust salt and water as needed for consistency.
• To make the tadka dahi, heat oil in a small pan over medium heat.
• Add mustard seeds, cumin seeds, and dried red chilies. Let them splutter. Add a pinch of asafetida (hing) and stir briefly.
• Remove from heat and let the tadka cool slightly.
• In a bowl, whisk the yogurt until smooth.
• Pour the prepared tadka into the yogurt and mix well.
• Garnish with fresh coriander leaves and serve the meal. 

Nutritional Benefits:

• Bajra (pearl millet) is a nutrient-dense grain rich in protein, fiber, and essential minerals like iron and magnesium, which promote healthy digestion and support heart health.
• Moong dal adds a valuable source of plant-based protein, aiding in muscle repair and overall bodily functions.
• Ghee provides healthy fats that support digestion and energy.
• The accompanying Tadka Dahi adds probiotics from yogurt, which are beneficial for gut health and aid in digestion. Overall, this meal offers a balanced blend of macronutrients and micronutrients, making it a nourishing choice for maintaining good health and well-being.

Nutritional Information:

• Calories: 604 kcal
• Protein: 22.7 g
• Carbohydrates: 85.9 g
• Fat: 17.5 g