If like me, you are reeling with the festive overeating aftermath, here is something healthy for you to indulge in.
I saw a recipe for barley khichdi in an old edition of good housekeeping under healthy foods. However, the method there was more laborious with all the ingredients cooked separately and tossed together. Readers of this blog will know that I am a great proponent of the one pot meal method. And so I had to do my own little adaptation of this barley khichdi.
I added equal quantities of barley and pulses to increase the protein content. And added a lot of chopped vegetables to increase fibre.
This was delicious served with some garlic kuzhumbu and A1 banana chips from Coimbatore. Can also be served with some raita or curd.
Barley Khichdi (Makes 2-3 servings)
1 cup barley (wash and soak in cool water for 15 minutes)
½ cup moong dal with skin
½ cup masoor dal (split red lentils)
1 ½ cups assorted vegetables ( I used onion, tomato, potato and carrots)
½ cup frozen green peas, corn, red and yellow capsicum
1 split green chilli
A few curry leaves
½ teaspoon whole cumin (jeera)
A pinch of turmeric powder
½ teaspoon grated fresh ginger or ginger paste
2 cups water
Salt to taste
1 teaspoon oil
In a pressure cooker, heat the oil and crackle the cumin seeds. Add the chopped onion, curry leaves and green chillies and sauté a few minutes. Add the grated fresh ginger and sauté. Add the tomato, potato and carrots, turmeric powder, and the drained barley and dals. Sauté everything for a minute. Add the 2 cups of water and close the lid of the cooker. Cook under pressure for 7 minutes and simmer on low flame / heat for another 2-3 minutes. Turn off the heat and wait for the pressure to release. When you open the lid of the cooker, put it back onto the heat and add the rest of the vegetables (peas, corn and capsicum, as they take very little time to cook and yet retain their color), add a little water to get the right consistency, adjust salt and simmer a couple of minutes. Serve hot with raita, pickle and chips/ papad.
This is a wholesome and filling meal. A good way to eat barley instead of rice or broken wheat. Remember to cook it well and chew well as barley can be difficult to eat the first time if not cooked properly.
I added the peas, corn and bell peppers later to retain their colour. This is purely a cosmetic process. Feel free to add the vegetables all at once to make the process simpler.