Barley Khichdi (inspired by the traditional Indian dish Khichdi)

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Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 0.5 point
  • Plant Protein: 2 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Nutrition Information

Calories443.3 kcalMonounsaturated Fat2.2 g
Protein 21.4 gPolyunsaturated Fat3.4 g
Bean Protein18.3 gTotal Carbohydrate77.5 g
Fat6.8 gDietary Fibre17.4 g
Saturated Fat0.8 gViscous Fibre1.2 g
(1 serving – 200 g): 1/4 recipe

Barley Khichdi (inspired by the traditional Indian dish Khichdi)

Difficulty: Intermediate Prep Time 10 min Cook Time 40 min Total Time 50 mins Servings: 4 Calories: 443.3 kcal (per serving)

Description

Portfolio Diet Score: 3.5 points per serving

  • Nuts & Seeds: 0.5 point
  • Plant Protein: 2 points
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 0.5 point

Ingredients

Instructions

  1. In a medium pot, add 1 cup of water and the barley. Bring to a boil. Cook for 30 minutes or until barley grains are soft.

  2. In a small saucepan, over medium heat; heat oil and add cumin seeds. Add chopped onion and sauté until soft; about 5 minutes.

  3. Once onions are soft, add minced ginger and garlic. Then add the remaining 1 cup of water along with the mung beans and cook until mung beans are soft for approximately 15 minutes. Add tomatoes, green peas, ground chili
    pepper and finely chopped walnuts. Cook for 5-7 minutes.

  4. Once all vegetables have cooked, add cooked barely and season with salt.

  5. Serve warm and garnish with cilantro if desired.

Note

  • Adjust seasoning and spices according to preference.
  • Leftovers can be refrigerated up to 3-5 days.
  • **it is optional to soak the barley overnight. Soaking can help to reduce the cooking time and make the barley softer.
Keywords: Nuts & Seeds, Plant Protein, Viscous Fibre, Oils (MUFAs)

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