For a wholesome and nutritious meal, try this Quinoa Khichdi—a protein-rich twist on the classic comfort food. Packed with fiber, essential spices, and veggies, this dish is perfect for a light lunch or dinner that nourishes your body.
Ingredients (1 Serving):
- ¼ cup mung dal (~50g)
- ½ cup cooked quinoa (~40g uncooked)
- Salt to taste (use minimal)
- ¼ tsp chili powder
- ¼ tsp turmeric powder
- ½ tbsp ghee (or 1 tsp for a lower-fat option)
- ½ tsp cumin seeds
- ½ inch piece ginger, chopped
- 5-6 curry leaves
- 1 peppercorn (crushed)
- 1 clove
- ½ inch cinnamon stick
- A pinch of asafoetida (hing)
- ½ cup mixed vegetables (carrots, peas, beans, cauliflower)
- 1 ½ cups water (adjust for consistency)
Instructions:
- Prepare the Quinoa and Mung Dal:
- Rinse the quinoa and mung dal thoroughly.
- Soak both together for 15-20 minutes to soften and ensure even cooking.
- Cook the Khichdi:
- Heat ghee in a pressure cooker over medium heat. Add cumin seeds, crushed peppercorn, clove, cinnamon, and a pinch of asafoetida.
- Once the cumin seeds crackle, toss in the curry leaves, followed by the soaked quinoa and mung dal. Stir for 1 minute.
- Add Vegetables & Spices:
- Add the chopped mixed vegetables and sauté briefly.
- Stir in salt, chili powder, and turmeric. Pour in 1 ½ cups of water, mixing everything well.
- Pressure Cook:
- Close the lid and pressure cook the mixture for 1-2 whistles, or until the mung dal is fully cooked.
- Serve:
- Let the pressure release naturally, then open the cooker. Adjust seasoning if needed and serve the khichdi hot.
Nutritional Breakdown (Approximate per Serving):
- Calories: ~280 kcal
- Protein: ~10g
- Carbohydrates: ~35g
- Fiber: ~6g
- Total Fat: ~8g
- Sodium: ~300mg (depending on salt usage)
Enjoy this comforting Quinoa Khichdi for a balanced, nutritious meal that’s easy on digestion and rich in flavor! Perfect for lunch or dinner, this dish will leave you feeling light yet satisfied.
