Quinoa Khichdi
Quinoa Khichdi is a nutritious and comforting one-pot dish that combines the goodness of quinoa, lentils, and mixed vegetables with aromatic spices. Khichdi is a traditional Indian dish that is known for its simplicity and nourishing qualities, and this version with quinoa is a healthy twist on the classic.
INGREDIENTS
- 1 cup quinoa, rinsed and drained
- 1/2 cup yellow split moong dal (lentils)
- 2 tablespoons ghee or vegetable oil
- 1 teaspoon cumin seeds
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon garam masala
- 1/4 teaspoon asafoetida (hing) (optional)
- 1 onion, finely chopped
- 1 tomato, chopped
- 1 green chili, finely chopped (adjust to taste)
- 2 cups mixed vegetables (carrots, peas, bell peppers, etc.), diced
- Salt to taste
- Fresh cilantro leaves for garnish (optional)
- Lemon wedges for serving (optional)
INSTRUCTIONS
For the Khichdi:
In a large mixing bowl, combine the rinsed quinoa and yellow split moong dal. Set aside.
In a large saucepan, heat the ghee or vegetable oil over medium heat.
Add the cumin seeds and mustard seeds. Let them splutter.
Stir in the turmeric powder, ground cumin, ground coriander, garam masala, and asafoetida (if using). Sauté for a minute to toast the spices.
Add the chopped onion and sauté until it becomes translucent.
Stir in the chopped tomato and green chili. Cook until the tomato softens and combines well with the onion.
Add the mixed vegetables and a pinch of salt. Cook for a few minutes until the vegetables start to soften.
Add the quinoa and lentil mixture to the pot. Mix everything together to coat the grains and lentils with the spices and vegetables.
Add 4 cups of water and season with salt to taste. Mix well.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 20-25 minutes, or until the quinoa and lentils are cooked, and the khichdi reaches your desired consistency. You may need to add more water if it becomes too thick.
To Serve:
- Garnish with fresh cilantro leaves and serve hot with optional lemon wedges.
TIPS
- You can customize the vegetables based on your preferences and what’s available.
- Adjust the level of spiciness by varying the amount of green chili.
- For a vegan version, use vegetable oil instead of ghee.
- Customize the spices to suit your taste. Add more garam masala for a stronger flavor or experiment with other spices for variety.
NUTRITION VALUE
- Calories: 300-350 (approximate values)
- Protein: 10-12g
- Carbohydrates: 50-55g
- Dietary Fiber: 8-10g
- Fat: 8-10g
- Vitamins and Minerals: Rich in fiber, vitamins A and C, and various B vitamins.
