Wednesday, February 26, 2014

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

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


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.


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.

Sauteing onions

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

Add soaked dal and washed barley rava.

Barley spinach khichdi recipe

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.

Barley Rava spinach 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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  1. Healthy iron rich recipe, never tried barley rava before.

  2. very healthy kichdi. Would try this very soon.

  3. wow very healthy and delicious lunch idea :) very interesting khichdi !!

  4. Thanks for this great healthy receipe. Appreciate if you post healthy receipe with Brown rice and Quinea

  5. Very nutritious and inviting khichdi. Excellent preparation.

  6. great recipe is Barley rava like pearled barley?

    1. Yes, it is pearled barley rava. You get it ready made in all organic/health stores.It gets cooked faster.

  7. Very nutritious and inviting khichdi. Excellent preparation.

  8. I tried it today tasted really good. Thanks for such a healthy recipe.

  9. can i try this recipe with Barley seeds

    1. Yes, you can but you have to soak the barley overnight.


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