9 September, 2015
Brown Rice Khichdi – A Single Pot Meal for Diabetes Friendly Thursdays
This week, DFT goes easy and cooks a one pot meal for you!!
Khichdi is an Indian one-pot meal made with rice and lentils. Most often, rice is paired with mung lentils and cooked along with vegetables and mild spices. Here’s my version of a whole grain, brown rice khichdi made even more healthy with broccoli and carrots.
A very easy one-pot meal idea. You only have to do a little bit of planning and soak the brown rice and lentils!
As I have mentioned before, brown rice is a healthy substitute for white rice, not just for diabetics but for everybody. It is a popular misconception that brown rice does not cook well and is not tasty. One just needs to learn to cook it properly; here is where soaking it for a few hours makes a lot of difference. Soaking is also essential to make it easily digestible.
Any combination of vegetables can be used in a khichdi. I chose broccoli and carrots for a good blend of color and their nutrition benefits.
Here’s a picture of the khichdi mixture prior to cooking.
Brown Rice Khichdi
brown rice-1 cup (any variety; I use Sona Masoori)
Split moong/ mung (with skin)- 2/3 cup
water- 4 1/2 to 5 cups
fresh broccoli florets- 1 1 /2 cup
carrots, julienned- 1 cup
finely chopped tomato- 1
chopped onion- 1/2 (optional)
green chilly- 1
coconut oil/ organic canola oil- 1/2 tbsp.
cilantro/coriander leaves- for garnish
cumin seeds- 1/2 tsp.
turmeric powder- 1/2 tsp.
coriander powder- 1 tsp.
cumin powder- 1 tsp.
red chilly powder- 1/4 tsp.
1. Soak brown rice and moong dal mixture in a pot in water for at least 6 hours.
2. Take a pot that can also double up as a pressure cooker vessel. Add oil to it, cumin seeds and let it turn a slightly darker color. Add chopped onions, green chilly and saute till onions turn translucent.
3. Add carrots, broccoli, tomatoes and salt just enough for the vegetables, other spices (turmeric, cumin, coriander, red chilly powders) and saute for 2 minutes.
4. Drain water from rice mixture and add it to the pot. Add about 5 cups of water. Pressure cook till done. I let the cooker blow 5 whistles.
5. After removing the pot from the cooker, add required salt, garnish with cilantro leaves.
6. Serve this delicious khichdi hot! This recipe serves 5 people.
Disclaimer: I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.
Check the other DFT posts from my friends!
Sonal: Multigrain Sambar Rice
Shailja: Millet Vegetable Pulav
Swati: Hariyali Barley Khichdi
Srividhya: Foxtail Millet and Quinoa Pongal
Sarika: Vegetarian Chili
Suchitra: Bisibele Bhath
Parvathy: Black Eyed Bean and Vegetable Stew
Anupama: Red Poha