Healthy Barley Khichdi Recipe
One of the Homeliest meal, Khichdi is soothing to the palate. Here is an innovative Twist of Khichdi recipe made of fiber-rich barley. A good replacement for rice, barley combines very well with the vegetable that keeps you full for a long time due to its high fiber content. Let’s follow this healthy recipe.
Ingredients
- 1/2 cupbarley (jau), washed and drained
- 2 tspolive oil
- 1 tspcumin seeds (jeera)
- 1/2 cupchopped onions
- 1/2 cupchopped tomatoes
- 1/2 cupchopped green capsicum
- 1/2 cupchopped red capsicum
- 1/2 cupchopped yellow capsicum
- 1/2 cupchopped zucchini (unpeeled)
- 1/2 cupsmall broccoli florets
- saltto taste
- 1-1/2 tspfinely chopped green chilies
- 3 tbspchopped coriander (dhania)
Directions
- Add barley and 1½ cups water in a pressure cooker and pressure cook for 15 min and allow the steam to escape before opening the lid and keep it aside.
- Heat the olive oil in the broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the onions and saute on a medium flame for 1 to 2 minutes.
- Add tomatoes, mix it well and cook on a medium flame for 1 minute and stir occasionally.
- Add all the vegetables and salt, mix it well and cook on a medium flame for 2 to 3 minutes and stir occasionally.
- Add cooked barley, green chilies, a little salt, and coriander, mix it well and cook on a medium flame for 2 to 3 minutes and stir occasionally.
- Serve it hot.
Nutrient values per serving
- Energy 109 k cal
- Protein 3.3 gm
- Fat 3.0 gm
- Fibre 2.8 gm
- Vitamin A 566.8 mcg
- Folic Acid 13.5 mcg
Also, Read Dalia (Broken wheat) Recipe - High Fiber Food
Meghna Nath
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Tags
Healthy Barley Khichdi Recipe
Barley Recipe
Vegetable Recipe
Indian Recipe
Food Recipe
High Fiber Recipe
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