QUICK AND EASY RECIPES

RICE & MOONG DAAL KHICHADI

Rice

The staple cereal of many countries in Asia, Africa, the Pacific as well as both North and South America, Rice comes in different varieties and with strains of white, brown,red and even black or dark purple !

The staple food of many, it’s nutrient quality varies from the way it is grown, whether polished or enriched with vitamins or processed and the way it is prepared before eating.

Varieties of Rice:

Long grain : Even after cooking the long grain rice remains unbroken and whole - used for Biriyani, pulaos/pilafs and Khichadis. The Thai Sticky rice, a variety of the long grain rice is steamed.

Medium grain :  tends to become sticky – so used for risottos, sweets and different rice dishes. Sushi is made out of medium grain rice that is stickier in texture.

Short grained : used for making rice puddings, kheers etc.

Parboiled Rice : Fully cooked and later dried – can be used for the South Indian “Kanzhi”, dosas, idlis etc

Rice Four is used for crispiness when put in batter or for coating  fish / vegetables like brinjal bbefore pan frying

Split Yellow Moong Daal / Lentil  ( from the Moong Bean known as whole green gram )

The yellow Daal which is easy to digest is the skinned and split product of the original Green Moong Bean.

Loaded with high protein and minerals, the yellow Moong dal (lentil) is packed with magnesium,copper, potassium,iron and also contains folate,vitamin B6 and fibre.

The dal which is rich in dietary fibre and B-complex is particularly good on the stomach and helps our digestive system, has a low glycemic index, reduces cholesterol levels, boosts blood circulation and helps in weight loss. Due to its high protein level, the Moong dal repairs tissues and builds muscles and bones.

KHICHADI :

Made with long grain rice and lentils,the traditional Khichadi is the easiest and the quickest meal to cook specially when you are tired of eating masala food and too tired to cook up a large meal !

Known as a comfort food, the Rice and Lentils combination is an ideal balance of carbohydrates and proteins.This combination provides amino acids that are essential to our well being.

Packed with nutrients the split lentil -the yellow mung dal, is a source of calcium, phosphorous,vitamin C,magnesium, potassium and dietary fiber. 

The white long grain rice contains calcium,vitamin E and folate, pantothenic acid, iron, thiamine and is a source of energy though low in fiber. 

While the traditional Khichadi remains the all time favourite, there are different variants of Khichadis regionally; it can be spiced up too, and made differently with the addition of vegetables and some even add chicken or dried fish.

With spoonfuls of pure ghee, the traditional khichadi served with accompaniments of pickle,papad, plain curd or Raita of carrot / tomato & onion, is indeed not only nutritious but a gastronomical delight ! 

KHICHADI

For 1 person 

INGREDIENTS

White Rice-  30 gms

Yellow Mung Dal – 30 gms

Onion – 1 medium  ( chopped into quartets)

Potato – 1 medium ( optional) chopped into quarters

½ tsp Turmeric ( Haldi )

½ tsp Jeera ( Cumin Seed)

½ tsp Mustard Seed

1 tablespoon Pure Ghee

Salt to taste

METHOD

Soak rice and daal separately for 20 minutes or till the lentil is soaked well.

Then wash both well.

1.    Heat vessel and add pure ghee.

2.    Add cumin seed and mustard seed.

3.    When the spluttering stops add the quartet of onions and sauté till soft.

4.    Add the daal and sauté.

5.    Then add rice and sauté some more.

6.    Add turmeric and mix the rice and daal well

7.    Add water to cover the mixture (half or ¾ inch above the rice) and place the vessel in the Pressure Cooker.

8. With the first whistle, decrease the flame to minimum and after 2 minutes shut the hotplate.

9.    Open the cooker when the steam subsides.

Serve hot with any pickle, roasted or fried Papad, plain curds or a Carrot Raita / Tomato & Onion Raita, or Brinjal Fry 

CARROT RAITA

A root vegetable, the carrot is a good source of Beta- Carotene, an anti-oxidant that destroys free radicals which helps, it is believed, in reducing the risk of certain types of Cancer and heart disease. The beta carotene is converted by the body into Vitamin A. 

Vitamin A, as is well known is very good for the eyes,for building immunity, improved digestion, fighting infections, weight loss , promoting healthy skin and building strong teeth and bones.

Carrots are available in different colours – orange (from beta-carotene) red, yellow and also in white and purple. They are a good source of fiber, minerals and vitamins like- Vitamin A, Potassium, Biotin,Vitamin K1 & B6, Potassium and are low on the Glycemix index. 

Deficiency of Vitamin A is believed to cause night-blindness.

CURDS

Made from milk this white wonder is packed with nutrients like Calcium, Vit D, potassium, magnesium, Vitamins B12 and B-2.

Eaten daily, curd is a gift for the digestive system due to its probiotic content. It is lighter than milk and is helpful during an upset stomach and soothing during  severe acidity. 

In short it is good for the gut an tasty on the tongue!

Being pro-biotic and with its nutrients and protein content, curd helps in boosting immunity;  keeping blood pressure in check, keeping the heart healthy, and strenghtening the bones. 

Incidentally, it is also an anti-tanner, a good moisturiser that  keeps the skin healthy and smooth when used in face packs. 

CARROT RAITA

INGREDIENTS

Carrot – 2 medium

Curd – 1 cup

Green chillies – 1 chopped

Fresh coriander – 1 tablespoon

Salt to taste

Sugar – ¼ to 1/2 teaspoon

Mustard Seed for Seasoning

Little oil

METHOD

1.    Grate Carrot and wash well and drain the water and put in a bowl

2.    Add the curd, chopped green chillies , salt and sugar

3.    Heat little oil and when hot , add mustard seeds

4.    When the spluttering stops, pour into the carrot curd mixture and mix well.

5.    Garnish with coriander and serve cold with Khichadi.

Note that Tomato and Onion Raita can be made in the same way

Cut both Tomatoes and Onions in quartets before putting in the curd and mixing with other ingredients given above.

BRINJAL

Also known as aubergine or eggplant, the Brinjal is used in Indian and western dishes. 

The versatile brinjal can be roasted (to be made into pulp for baingan bhurta) or even blended with tahini (i.e.sesame seeds) and lemon juice to make baba ghanoush, a middle eastern dish.

Brinjals can be deep fried, baked, shallow fried, pickled, used in curry like sambhar or masala Rice or made into dips and chutneys. It is also used widely in Italian and Greek dishes. 

The Brinjal is a good source of  vitamin B1 ( thiamin) B6 folate, magnesium and niacin.

It also contains phytonutrients that has phenolic compounds which act as antioxidants preventing formation of  free radicals and which prevent cell damage.

Available in different varieties, shapes and sizes the brinjal which is deep dark purple is also available in shades of green,white yellow reddish- purple and black too.

Note never cut brinjal and keep as they turn black. Apply salt as soon as you cut them and put them in water just before cooking them.

Today we make Spicy Brinjal Fry to accompany our traditional Khichadi.

BRINJAL FRY

INGREDIENTS

Medium sliced Brinjal -1

Red Chilli Powder – ½ to 1 tsp as per spice preferred

Turmeric – ½ tsp

Coariander Powder – 1 tsp

Cummin Powder – 1 tsp

Garam Masala – ½ tsp

Salt to taste

Lime – juice of 1 lemon

Rice flour – Enough to coat the no of slices

METHOD

1.    Wash and cut Brinjal into round discs. Then slice them into halves.

2.    Apply all the spices mentioned above and marinate for 30 minutes or till before you are ready to eat your meal.

3.    Before shallow frying, coat the halved Brinjals with rice flour to get the crispy effect.

4.    Shallow fry till golden brown.

Serve hot with the Khichadi

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