Parboiled Rice Khichdi
This Parboiled Rice Khichdi is a light, nutrient-rich dish perfect for diabetics and weight management. It uses parboiled rice, which has a lower glycemic index than regular white rice, along with lentils and vegetables to create a balanced meal. The addition of spices enhances flavor while keeping it healthy.
Nutrition Facts
Per serving
Energy
161 kcal
Protein
6 g
Carbs
32 g
Fat
2 g
Fiber
5 g
Ingredients
Rice, parboiled, milled
0.5 cup (100g)
Yellow Moong Dal (Raw)
0.5 small cup (50g)
Olive Oil
1 tsp (5g)
Common salt
0.5 tsp (2.5g)
Plain Water
2 medium cup (500g)
Turmeric powder
0.25 tsp (1.25g)
Carrot
0.5 cup, chopped (100g)
Green Beans (Chopped)
0.5 small cup (50g)
Grated Ginger
1 tsp (3g)
Chopped Green Chilli
1 tsp (2g)
Cumin seeds
0.5 tsp (2.5g)
Fresh Coriander Leaves (chopped)
2 tbsp (10g)
Instructions
Preparation
**Wash Rice and Lentils:**
- Rinse parboiled rice and moong dal under cold water until the water runs clear.
Cooking Steps
In a pressure cooker or pot, combine rinsed rice, lentils, turmeric powder, and water. Cook until soft (3–4 whistles in a pressure cooker or ~25 minutes in a pot).
Once cooked, mash slightly to get a creamy consistency.
Heat oil in a pan. Add cumin seeds and bay leaf. Let them splutter.
Add grated ginger and green chili. Sauté for 1–2 minutes.
Add carrots, beans, Cook for 5–7 minutes until tender.
Add the sautéed vegetables to the cooked rice-lentil mixture. Stir well.
Add salt to taste. Cook for 5 minutes to let the flavors meld.
Turn off the heat. Add fresh coriander leaves.
Serve warm.