Protein Rich Barley and Moong Dal Khichdi
by Tarla Dalal
protein rich barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | with 28 amazing images.
To make barley and moong dal khichdi, heat the olive oil in a pressure cooker and add the cumin seeds. When the seeds crackle, add the asafoetida and turmeric powder and sauté on a medium flame for 10 seconds. Add the green chillies and sauté on a medium flame for a few more seconds. Add the barley, yellow moong dal, salt and 4 cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Serve immediately with low-fat curds.
Life can be tough without comforting khichdi to keep you company! One of the homeliest of meals, khichdi is wholesome and soothing to the palate. Here’s an innovative twist, we have used fibre-rich barley to make this jau dal khichdi.
A good replacement for rice, barley combines very well with moong dal and mild spices to create a comfort food barley and moong dal khichdi, that keeps you satiated for a long time due to its high fibre and protein content. Have this easy-to-make healthy barley yellow moong dal khichdi with a bowl of low-fat curds, to make a light but wholesome One Dish Meals.
Apart from curbing cholesterol, barley also helps control weight gain and manage blood sugar levels too. To this effect, we have also used heart-friendly olive oil. Further this jau dal khichdi is also a good source of magnesium, which helps to maintain heart beat.
protein rich barley and moong dal khichdi has 11.3 grams protein per serving (21% of RDA).
Tips for barley and moong dal khichdi. 1. The barley has to be soaked for 30 minutes, so plan for it in advance. This helps in quick cooking. 2. Olive oil can be replaced with 2 tsp of ghee. 3. Like most khichdi, this khichdi too has to be served immediately.
Enjoy protein rich barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | with step by step photos.
Protein Rich Barley and Moong Dal Khichdi recipe - How to make Protein Rich Barley and Moong Dal Khichdi
Soaking time: 30 minutes Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Barley and Moong Dal Khichdi
1/2 cup barley (jau) , soaked for 30 minutes and drained
1 cup yellow moong dal (split yellow gram)
2 tsp olive oil
1 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
1/4 tsp turmeric powder (haldi)
1 tsp finely chopped green chillies
salt to taste
For Serving With Barley and Moong Dal Khichdi
low-fat curd (dahi) , made from 99.7% fat-free
For barley and moong dal khichdi
- For barley and moong dal khichdi
- To make {span class="bold1"}barley and moong dal khichdi{/span}, heat the olive oil in a pressure cooker and add the cumin seeds.
- When the seeds crackle, add the asafoetida and turmeric powder and sauté on a medium flame for 10 seconds.
- Add the green chilllies and sauté on a medium flame for a few more seconds.
- Add the barley, yellow moong dal, salt and 4 cups of water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid.
- Serve the {span class="bold1"}barley and moong dal khichdi{/span} immediately with low-fat curds.
Like barley and moong dal khichdi
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What is barley and moong dal khichdi made off?
- What is barley and moong dal khichdi made off? healthy barley yellow moong dal khichdi is made from 1/2 cup barley (jau) , soaked for 30 minutes and drained, 1 cup yellow moong dal (split yellow gram), 2 tsp olive oil, 1/2 tbsp cumin seeds (jeera), 1/4 tsp asafoetida (hing), 1/4 tsp turmeric powder (haldi), 1 tsp finely chopped green chillies and salt to taste.
What is Khichdi ?
- Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble khichdi. Khichdi is usually made with a combination of grains and dals, cooked till soft and mushy, just a little thicker than porridge. This makes it comforting to the palate and easy to digest too. Most commonly, khichdi is made of rice and moong dal. This Dal Khichdi is perhaps the homeliest meal that one can think of, the only food you can think of having after a bout of fever or a depressing day!
- Khichdi can also be made with broken wheat, sooji, millets, barley, oats, and so on. Try the Fada ni Khichdi, Oats Khichdi, Buckwheat Khichdi or Barley Khichdi. The simplest khichdi is flavoured with turmeric and jeera tempered in ghee. However, more spices and veggies too can be added to make more elaborate khichdis like the Handi Khichdi. By adding more vegetables, you can make the khichdi more balanced and just right to have as a complete breakfast on any day. Have a go at the Tarkari Khichdi, Bajra Whole Moong and Green Pea Khichdi, and Vegetable Bulgur Wheat Khichdi.
- You can unleash your creativity and make khichdis with mind-boggling combinations of ingredients. You can even bring in international veggies, as in the Zucchini Bajra Khichdi, which brings zucchini and colourful bell pepper into the equation. Khichdis can be made quickly and conveniently in the microwave too, as in the Sprouted Moong Khichdi. Khichdi is one Indian dish that surpasses all regional barriers. It is consumed all over the country, and by Indians all over the world. However, every region has its favourites and special signature khichdis. Have a go at the special Makai ni Khichdi from Gujarat, the Gehun ki Bikaneri Khichdi from Rajasthan and the Bengali Style Brown Rice Khichdi!
What is barley?
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This is what barely looks like.
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Put the barely in a bowl of clean water. You can see that there is dirt from the barley and you need to clean it in water till clear.
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Soak the clean barley in water for 30 minutes.
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Drain the soaked barley.
Is barley healthy?
- Barely is Heart Healthy : A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart.
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Welcome Weight Management : With that high a fiber count coupled with almost no fat and high protein, barley qualifies as a weight managing grain. It satiates you for long hours. Barley, per se, is quite bland an ingredient. Pair it with fresh veggies and an appetizing dressing to make a healthy salad lunch bowl as we have done in Barley Feta and Spinach Salad. See 9 benefits of barley.
What is yellow moong dal?
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This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
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Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
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The moong dal is now clean.
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Drain.
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Keep aside.
Is yellow moong dal healthy?
- As nourishing as yellow moong dal is, it is equally beneficial for us. Its serves correct nourishment to smallest cell of our body to nerves to various organs. Here’s the comprehensive list…. Cells & Tissues: Apart from glucose for survival, cells and tissues need protein, calcium and iron for growth and maintenance. Yellow moong dal provides all of these. Just about ¼ cup is enough to provide 12.2 gm of protein, 37.5 mg of calcium and 1.95 mg of iron.
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Yellow Moong Dal benefits the Heart: The fiber (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. A well maintained cholesterol profile will help you prevent complications like stroke. Additionally, it isn’t a good source of fat at all. So you need not worry about that nutrient too.
Recipe Suggestion for a Healthy Heart: Methi Moong Dal Subzi, Whole Wheat and Vegetable Khichdi. See 7 benefits of yellow moong dal.
Tips for barley and moong dal khichdi
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The barley has to be soaked for 30 minutes, so plan for it in advance. This helps in quick cooking.
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Olive oil can be replaced with 2 tsp of ghee.
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Like most khichdi, this khichdi too has to be served immediately.
Making barley and moong dal khichdi
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To make barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | heat 2 tsp olive oil in a pressure cooker. If you wish you can use regular oil.
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Add 1 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add 1/4 tsp asafoetida (hing).
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Add 1/4 tsp turmeric powder (haldi).
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Sauté on a medium flame for 10 seconds.
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Add 1 tsp finely chopped green chillies.
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Sauté on a medium flame for a few more seconds.
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Add 1/2 cup barley (jau) , soaked for 30 minutes and drained. See above on step by step on how to soak and drain barely.
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Add 1 cup yellow moong dal (split yellow gram), washed and soaked. See above on step by step on how to wash and soak moong dal.
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Add salt to taste.
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Add 4 cups of water.
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Mix well.
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Pressure cook for 2 whistles. Allow the steam to escape before opening the lid.
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This is how the barley and moong dal khichdi recipe | healthy barley yellow moong dal khichdi | jau dal khichdi | looks after opening the pressure cooker.
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Mix barley and moong dal khichdi | healthy barley yellow moong dal khichdi | jau dal khichdi well.
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Serve barley and moong dal khichdi | healthy barley yellow moong dal khichdi | jau dal khichdi | hot with a bowl of homemade curds or low fat curds.
FAQ for barely moong dal khichdi
- Q. Is barley and moong dal khichdi healthier than regular khcihdi ? A. Yes, as regular khichdi has rice while we have used barley instead in this recipe. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients, diabetics as they affect the blood sugar control levels.
Health Benefits of moong dal khichdi
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Barley and Moong Dal Khichdi – high in protein and fibre.
- The combination of barley and moong dal makes a high quality protein fare. The protein is a key nutrient to help maintain and repair tissues of the body.
- The fibre from this khichdi will satiate you and avoid binge eating.
- The high vitamin B1 from this khichdi helps in energy metabolism.
- The use of olive oil adds MUFA (mono unsaturated fatty acids) which helps to reduce inflammation in the body.
- Phosphorus, magnesium, potassium and zinc are few other nutrients this khichdi is rich in.
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This khichdi can be included in a diabetic, healhy heart and weight loss diet.
| Energy | 214 cal |
| Protein | 11.3 g |
| Carbohydrates | 34.9 g |
| Fiber | 3.8 g |
| Fat | 3.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 42.9 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.9 mg |
| Vitamin C | 0 mg |
| Folic Acid | 57.2 mcg |
| Calcium | 33 mg |
| Iron | 1.8 mg |
| Magnesium | 50 mg |
| Phosphorus | 191.5 mg |
| Sodium | 11.9 mg |
| Potassium | 486 mg |
| Zinc | 1.3 mg |
simple, wholesome,and tasty...
I would like to try this recipe. Can you tell me what two whistles means as far as time and pressure.
it''s a great recipe.. thank you Tarla Dalal ji but as I ve read and heard everywhere you should not hear olive oil.. not to be used for Indian cooking.. pls clarify
It was joyous
Barley has the protein and carbs and combined with yellow moong dal makes a filling and tasty meal. Your insulin will stay low and speed up your fat burning to keep you lean.