Hariyali Barley Khichdi

Hariyali Barley Khichdi

 

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As cereal grains go, barley is a winner when it comes to good nutrition. This centuries-old grain is packed with fiber, contains important vitamins and minerals,is slim on fat, and, like all plant products, cholesterol-free.

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Khichdi is India’s comfort food, made from rice and lentils. The word “khichdi”(Kh-i-ch-ri) comes from a Sanskrit word “khicca,” meaning rice and pulses based dish.It is the easiest one pot complete meal in India.
Authentic khichdi is considered a light, nutritious meal, devoid of strong spices. It is an easy alternative for infants, sick people, and those with more fragile constitutions. Usually it is made with mung lentil and rice, but many people use other lentils also. Both Lentils and are cooked together with minimal spices and then tempered with Cumin and Asafoetida.

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When I came to know about his time DFT theme of ONE POT MEAL, I could only think of Khichdi but then it has rice which are high in GI and thus making Khichdi not so diabetic friendly. I then decided to replace rice with BARLEY!!
As cereal grains go, barley is a winner when it comes to good nutrition. This centuries-old grain is packed with fiber, contains important vitamins and minerals,is slim on fat, and, like all plant products, cholesterol-free.

A 1/2-cup serving of cooked pearl barley, a typical grain serving, contains less than 1/2gram of fat and only 100 calories

 

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HARIYALI BARLEY KHICHDI

  • Servings: 4
  • Time: 30 minutes
  • Difficulty: easy
  • Print

INGREDIENTS

Pearl Barley- 1/2 cup
Yellow Mung lentils-1/2 cup
Chopped Spinach-1 cup
Chopped Bell pepper- 1 small
Chopped Spring onion-1/2 cup
Chopped Zucchini-1/2 cup
Chopped green chili- 1 or 2
Chopped onions- 1 medium
Turmeric Powder- 1/4 tsp
Red chili Powder- 1/2 tsp
salt-to taste
Cumin seeds- 1 tsp.
Asfoetida- a pinch
Black peppercorns-4 to 5
Oil/Ghee- 1 tbsp.
Water- 3 to 4 cups depending on your choice
You can any vegetables of your choice.

METHOD

1.Wash and soak Barley and mung beans for 30 minutes.
2.In a pressure cooker, add oil and heat it on medium flame.
3.Add cumin seeds, Heeng( asafoetida), Pepper and let the seeds crackle.
4.Put onions and fry them till they become translucent. Now add all vegetables and stir fry them for 5 minutes.
5. Now add Turmeric,black pepper, red chili powder and salt. Mix everything well and then add mung beans and barley.
6. Add water, close the lid and cook for 2 to 3 whistles.
7. Open the lid and give khichdi a stir, if you think water is less add some boiled water upto desired consistency.
8. Garnish with chopped spring onions and serve hot with Chutney, Papad or Yogurt and enjoy.
Thanks,
Swati.

Foot Notes

HEALTH BENEFITS OF THIS RECIPE

Barley is a great source of dietary fiber and actually contains both soluble and insoluble fiber. Soluble fiber is effective in lowering blood cholesterol and can reduce the risk of heart disease. Soluble fiber is also beneficial in slowing the absorption of sugar and reducing the risk for developing type 2 or diabetes. The insoluble fiber found in barley may be beneficial in helping the body maintain regular bowel function.

Barley is a smart choice-Barley is an excellent food choice for those concerned about type 2 diabetes or pre-diabetes because the grain contains essential vitamins and minerals and is an excellent source of dietary fiber, particularly beta-glucan soluble fiber. Research shows that barley beta-glucan soluble fiber promotes healthy blood sugar by slowing glucose absorption.

Mung daal – Gluten free, High protein, Vegan, high in fiber, low in fat Green moong daal is considered a very healthy option for diabetes. Not only this, it is high in iron, folate, copper, magnesium, manganese, phosphorus and potassium. Although it is higher in calories and carbs than grain flours, mung beans are considered a low glycemic food.

http://www.barleyfoods.org/documents/Wpdfholearticlebarleyfightsdiabetes.

Green Vegetables-Spinach and other green leafy veggies may reduce type 2 diabetes risk because of their high concentrations of polyphenols and vitamin C, both of which have antioxidant properties. They also contain magnesium, which may further reduce risk.
For information please refer to these links
http://www.m.webmd.com/default.htm
http://www.livestrong.com
http://www.diabetes.orgI
http://www.idf.org/membership/sea/india/diabetic-association-of-india

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Please check the other wonderful DFT team recipes

Sonal Gupta
https://simplyvegetarian777.wordpress.com/2015/09/09/multigrain-sambhar-rice-dft/
Anupama
http://easybitesonline.com/red-poha-diabetes-friendly/
Prachi
http://divinespicebox.com/2015/09/08/shulbato-bulgur-cooked-with-eggplants-and-chickpeas-in-tomato-sauce/
Parvathy
https://crackleandtemper.wordpress.com/2015/09/09/black-eyed-bean-vegetable-stew-with-harissa-spice-diabetic-friendly-thursdays/
Shailja
https://shailjatomar.wordpress.com/2015/09/09/millet-vegetable-pulao-pilaf/
Vidhya
http://www.vidhyashomecooking.com/2015/09/09/quinoa-foxtail-millet-pongal-dft/
Apasara
http://eatingwelldiary.com/2015/09/09/brown-rice-khichdi-a-single-pot-meal-for-diabetes-friendly-thursdays/
Suchitra
http://sus-healthy-living.blogspot.com/2015/09/bisibelebath-ricelentils-and-vegetables.html
Sarika
http://www.sarikasethgunjal.com/veg-chili-diabetes-friendly-thursday/



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