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There’s really no excuse for not eating nutritionally balanced meals. The excessive amounts of refined flour (maida) in packaged foods and the limited use of healthy cereal options in our daily diets, makes this issue particularly critical. This GeneClinicX-curated, diabetes-friendly millet khichadi recipe is a winner and will keep you feeling fuller longer. Non-vegetarians can add chicken or boiled eggs to increase protein content.
Ingredients:
(makes 1 serving)
3 tbsp millet mix - foxtail, kodo, proso (soaked in ½ cup of water for 4 hours)
½ cup soya chunks
½ cup chopped tomatoes
½ cup chopped tondli ( coccinia )
4 tsp chopped onion
2 tsp chopped garlic
2 tsp grated ginger
2 tsp chopped coriander leaves
½ tsp red chili powder
⅛ tsp turmeric powder
¼ tsp biryani masala
2 pinches mustard seeds (for tempering - tadka)
2 pinches cumin seeds (for tempering - tadka)
1 tsp oil
1/2 tsp ghee to top up
Salt to taste
How to prepare:
Heat 1 tsp oil in a pressure pan. Once the oil is hot enough for tempering, add mustard seeds, cumin seeds, pounded garlic cloves, onion, and grated ginger, and saute for 30 seconds
Add dry spices, saute for 7 to 10 secs. Add all chopped vegetables and soya chunks. Saute for 2 minutes.
Add the washed and soaked millet khichdi mixture and saute for 1 minute
Add 1 cup water and adjust salt to taste
Pressure cook for 10 mins at full pressure on a medium flame
Once ready, topped up with ghee and chopped coriander leaves