Barley Spinach Khichdi-Barley Recipe-Healthy Lunch Ideas

Barley being low in cholesterol and rich in fiber, naturally helps in weight loss. It can replace rice in most dishes, so it’s easy to substitute barley in place of rice. Barley is considered as the best natural remedy for urinary tract infection, especially in pregnant women. According to whfood barley is a very good source of molybdenum, manganese, dietary fiber and selenium and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin. Barley may be an even better breakfast choice than oats for persons with Type 2 diabetes. In a study conducted by the Agricultural Research Service at the Diet and Human Performance Laboratory in Beltsville, MD, barley was much more effective in reducing both glucose and insulin responses than oats. Khichdi is my comfort food and I love to try it with different grains. Today we will learn how to make Barley Spinach Khichdi following our easy recipe.

Barley Spinach Khichdi

Barley Spinach Khichdi

Prep Time: 10 mins | Cook Time: 30 Mins | Serves :1

Ingredients needed

   Barley Rava – 1/2 cup
   Tur dal – 1/4 cup
   Onion – 1
   Garlic – 3-4 cloves
   Green chilli -1
   Tomato -1
   Spinach – 3/4 cup chopped
   Turmeric powder – a pinch
   Chilli powder – 1/2 tsp
Salt needed
   Water- 2 cups

For the seasoning

Oil – 1 tbsp
Mustard seeds – 1/2 tsp
Jeera/cumin seeds – 1/2 tsp
Whole black pepper – 3
Red chilli -1
Hing – a pinch

For top up seasoning

Ghee – 1 tsp
Cumin seeds – 1/2 tsp
Garlic minced – 1 tsp

Preparation

Wash barley rava, drain the water and keep it aside.

Soak tur dal for half an hour in just enough hot water. You can use a mix of tur dal and moong dal also.

Wash and chop spinach leaves. Discard the thick stems. Also chop onion, garlic and tomato.

Instructions

Heat oil in a pan/pressure pan, add mustard seeds, when it splutters, add cumin seeds, whole black pepper, red chillies and hing.

When jeera/cumin seeds sizzle, add chopped onions, garlic, green chilli and saute until onions turn pink.

Add chopped tomatoes and saute until tomatoes become soft.

Add chopped spinach, turmeric powder, chilli powder and saute for 2-3 seconds.

Add soaked dal and washed barley rava.

Add 2 cups of water, needed salt and pressure cook for 3 whistles. (taste the water to check if the salt added is correct- if the water is slightly salty, then it will be perfect once it is cooked)

Once the pressure subsides, open the cooker and mix the content well.

Heat a tsp of ghee, add cumin seeds, when it splutters, add minced garlic, saute for 2 seconds and pour it over the khichdi.

Serve kichadi hot with raita or any vegetable curry or just curd and pickle. Khichdi should always be served piping hot.

Note– You will get barley rava in all health stores.

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