January 25, 2013

Lentil & Vegetable Khichdi

I've blogged about Khichdi (Kh-itch-dee) before. It is typically a very mildly flavored, and rather thick and soupy preparation of lentils and rice. Today I started out making a lentil soup with vegetables. I added brown rice to it ... and inadvertently over-cooked it and it ended up as a Khichdi. So here it is ... it wasn't my prettiest dish .. but it tasted pretty awesome! And look at the whopping amounts of dietary fiber and protein and carbohydrates in each serving. This is a nutritionally dense meal if  you ever saw one. 

Lentil & Vegetable Kitchdi
Prep Time: 15 min

Ingredients (6 Servings):
  1. 1 cup Masoor Dal (Red lentils, split and skinned)
  2. 1 cup Brown Rice
  3. 1 tbsp Ginger-Garlic Paste
  4. 1 tbsp Goya Recaito Cilantro Cooking Base
  5. 1 x 15oz can of Hunts Fire-Roasted Garlic Diced Tomatoes
  6. 1 pk (12 oz) frozen baby Brussels Sprouts
  7. 1 pk (12 oz) frozen Okra
  8. 1/2 tsp Turmeric
  9. 2 tsp Cumin Seeds
  10. 2 tsp Tamicon (or lemon/lime juice, to taste)
  11. Salt and Pepper, to taste
Add all ingredients (except tamicon) to a pressure cooker and add 5-6 cups of water, or home-made vegetable broth. Pressure cook under high pressure for 10 min. Release steam immediately, mix tamicon (tamarind concentrate) and serve steaming hot. If using a regular pot of the stove-top, you may need to adjust the water as it cooks, and it may take longer than 10 minutes (cook until rice is tender, the lentils will be done much quicker). I cooked mine for 15 minutes which was a bit much. As you can see from my picture above, my okra was pretty much disintegrated and my Brussels Sprouts were pretty mushy too! 

Nutrition Facts (Per Serving): Calories 303 (Fat Calories 28)
Total Fat 3.1 g; Cholesterol 0 g; Carbohydrates 56.3 g; Dietary Fiber 15.8 g; Sugars 4.0 g; Protein 14.5 g

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