Bengali Style Brown Rice Khichdi, Low Salt Recipe
by Tarla Dalal
Be it a cold winter’s day or a sweltering summer’s one, there is nothing like a meal of Khichdi to perk you up, for this is one dish that manages to always warm the soul as well as satisfy the tummy!
The Bengali style adds a bit of excitement to the equation, by cooking the rice and dal with a large assortment of spices and veggies.
Here, we have perked up the health quotient of this simple but flavour-packed dish by making it with brown rice. While making the Bengali-style Brown Rice Khichdi, stick to the proportions of spices mentioned in this recipe as they are perfectly balanced.
You can also try other blood pressure friendly dishes like the Poha Handwa and Green Peas Soup .
Bengali Style Brown Rice Khichdi, Low Salt Recipe recipe - How to make Bengali Style Brown Rice Khichdi, Low Salt Recipe
Soaking time: 30 minutes Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1/2 cup brown rice , soaked for 30 minutes and drained
1/2 cup masoor dal (split red lentil) , washed and drained
2 cloves (laung / lavang)
1 cardamom (elaichi)
1/2 small stick cinnamon (dalchini)
2 tsp ghee
1 bayleaf (tejpatta)
1/2 cup finely chopped onions
1 tsp ginger-garlic (adrak-lehsun) paste
1/4 tsp turmeric powder (haldi)
3/4 cup chopped carrot
3/4 cup chopped french beans
3/4 cup green peas
2 tsp finely chopped green chillies
1/8 tsp salt
- Method
- Combine the cloves, cardamom and cinnamon in a mortar pestle and ground into a coarse powder.
- Heat the ghee in a pressure cooker, add the bayleaf and the prepared coarse powder and sauté on a medium flame for a few seconds.
- Add the onions and sauté on a medium flame for 2 minutes.
- Add the ginger-garlic paste, turmeric powder, brown rice, masoor dal, carrots, french beans and peas, mix well and sauté on a medium flame for 2 minutes.
- Add 2 cups of water, green chillies and salt, mix well and pressure cook for 4 whistles.
- Allow the steam to escape before opening the lid.
- Serve immediately.
| Energy | 219 cal |
| Protein | 9.1 g |
| Carbohydrates | 37.9 g |
| Fiber | 6.7 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 668.4 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.8 mg |
| Vitamin C | 9.5 mg |
| Folic Acid | 27.5 mcg |
| Calcium | 66 mg |
| Iron | 2.7 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 111.6 mg |
| Potassium | 154.5 mg |
| Zinc | 1.3 mg |
This vegetable khichdi I made for an uncle who had come over to my house for dinner. He is highly hypertensive and has taken a written copy of this recipe too.