Millet Masala Khichdi: A Nutritious Delight

Millet Masala Khichdi is a wholesome, gluten-free dish that combines the goodness of millets, lentils, and a variety of vegetables. This dish is not only delicious but also packed with nutrients, making it a perfect meal for any time of the day. Let’s dive into the detailed recipe, nutritional facts, and health benefits of this wonderful dish.

Detailed Recipe

Ingredients:

• ½ cup millets (foxtail, barnyard, or any preferred variety)
• ½ cup moong dal (yellow split lentils)
• 2½ cups water
• 1 cup mixed vegetables (carrots, beans, peas, capsicum)
• ¼ cup methi leaves or ½ to 1 cup spinach, finely chopped
• 1 small tomato, deseeded (optional)
• 1½ to 2 tablespoons ghee or oil
• 1 teaspoon grated ginger
• ½ teaspoon cumin seeds
• ¼ to ½ teaspoon red chili powder (or 1 green chili, chopped)
• ⅛ teaspoon turmeric powder
• ½ teaspoon salt (adjust to taste)
• ¼ to ½ teaspoon garam masala (optional)

Instructions:

1. Preparation: Wash the millets and dal thoroughly until the water runs clear. Soak them for about 30 minutes to 1 hour.
2. Cooking: Heat ghee or oil in a pressure cooker. Add cumin seeds and let them splutter. Add grated ginger and sauté for a few seconds.
3. Adding Spices and Vegetables: Add the chopped vegetables, methi leaves or spinach, and tomato. Sauté for a couple of minutes.
4. Mixing Millets and Dal: Add the soaked millets and dal to the cooker. Stir well and add turmeric powder, red chili powder, and salt.
5. Cooking: Pour in the water and mix everything well. Close the lid and cook on medium heat for 2-3 whistles.
6. Finishing Touch: Once the pressure releases naturally, open the lid and add garam masala. Mix well and serve hot with yogurt or pickle.

Nutritional Facts

Millet Masala Khichdi is a powerhouse of nutrients. Here’s a breakdown of its nutritional content per serving (approximately):

• Calories: 250-300 kcal
• Protein: 8-10 grams
• Carbohydrates: 40-45 grams
• Fiber: 6-8 grams
• Fat: 6-8 grams
• Vitamins and Minerals: Rich in B vitamins, iron, magnesium, phosphorus, and potassium.

Health Benefits

1. Rich in Fiber: Millets are high in dietary fiber, which aids in digestion and helps maintain a healthy gut.
2. Gluten-Free: This dish is naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.
3. High in Protein: The combination of millets and moong dal provides a good amount of plant-based protein, essential for muscle repair and growth.
4. Low Glycemic Index: Millets have a low glycemic index, which helps in managing blood sugar levels, making it a great option for diabetics.
5. Packed with Antioxidants: The vegetables and spices used in this recipe are rich in antioxidants, which help in fighting free radicals and reducing inflammation.
6. Heart Health: The high fiber content and presence of magnesium in millets contribute to better heart health by reducing cholesterol levels and improving blood pressure.

Millet Masala Khichdi is not just a meal; it’s a celebration of health and taste. Incorporate this nutritious dish into your diet and enjoy its myriad benefits!