Monsoon special: Try this ‘wholesome’ Bardoli khichdi for dinner tonight

When a cereal is combined with a lentil, as in Bardoli khichdi by mixing rice with toor dal, it becomes a source of complete protein, said registered dietitian Garima Goyal

Have you ever made this khichdi? (representative) (Source: Getty Images/Thinkstock)

It is that time of the year when we want to eat something tantalising yet nourishing to keep ourselves healthy and satiated. As such, if you are bored of your regular khichdi, try this recipe from chef Sanjeev Kapoor that we thought would add the much-needed variety this monsoon season.

Take a look at the Bardoli Khichdi recipe from Kapoor.

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“Experience the authentic taste of Bardoli Khichdi, a wholesome blend of rice, lentils, and Indian spices. A true delight for your taste buds!” Kapoor captioned the post on his Instagram.

‘Bardoli khichdi’ has its roots in a town of Gujarat – Bardoli. “Bardoli is known for a spicier food palate than normal Gujarati cuisine. This nutrient-dense dish is a combination of rice, lentils, and spices. The uniqueness of this recipe, which separates it from the traditional khichdi is the addition of raw mango for imparting a slight tanginess to the khichdi and balancing out the spices added to it. The wholesomeness of this dish comes from the addition of vegetables to it such as carrots, peas, potato, brinjal etc,” said registered dietitian Garima Goyal.

Here’s the full recipe from Kapoor.

Ingredients

3/4 cup kolam rice, soaked for 1 hour and drained
1/4 cup split skinless green gram, soaked for 1 hour and drained
1/4 cup split green gram, soaked for 1 hour and drained
1/4 cup pigeon peas, soaked for 1 hour and drained
3-4 tbsps ghee + for drizzling
3-4 cloves
3-4 green cardamom
1 cinnamon stick
1 bay leaf
1/2tsp cumin seeds
8-10 curry leaves
1tbsp crushed ginger and green chillies
2tbsps raw peanuts
1/4tsp asafoetida (hing)
2tbsps grated fresh coconut + for garnish
1 large potato, cut into 1-inch cubes
3/4tsp turmeric powder
1/2tsp red chilli powder
1 1/2tsps coriander powder
1/2tsp cumin powder
Salt to taste
3-4 small brinjals, quartered
200 grams bottle gourd (doodhi), cut into 1-inch cubes
1 small carrot, cut into 1-inch pieces
1/4 cup shelled green peas
2 medium tomatoes, chopped
2-3 tsp sugar
3-4 tbsps chopped fresh coriander leaves

Also Read | Gluten intolerance: Everything you need to know

To serve

Gujarati Kadhi to serve
Pickle to serve
Roasted papads to serve

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The humid weather during the rainy season makes the entire digestive system sluggish. (Source: Getty Images/Thinkstock)

Method

*Mix together rice, split skinless green gram, split green gram, and split pigeon peas in a large bowl.
*Heat ghee in a pressure cooker. Add cloves, green cardamom cinnamon stick, and bay leaf and sauté till fragrant. Add cumin seeds and let them change colour. Add curry leaves, crushed ginger and green chillies, and raw peanuts and sauté for 2-3 minutes.
*Add asafoetida and coconut and mix well.
*Add potato and sauté for 1-2 minutes. Add turmeric powder, red chilli powder, coriander powder, cumin powder, and salt and mix well. Cook for 1-2 minutes.
*Add brinjal, bottle gourd, carrot, green peas, and tomatoes and mix. Cook for 2-3 minutes.
*Add the rice-gram mixture and mix well. Add 5 cups water, adjust salt, add sugar, and mix. Cook on high heat till the mixture comes to a boil. Reduce the heat to low, cover the cooker, and cook under pressure till 3-4 whistles are released.
*Open the cooker once the pressure has reduced completely. Add coriander leaves and mix.
*Transfer the khichdi into a serving bowl. Drizzle ghee, garnish with coconut and coriander sprig. Serve hot with Gujarati kadhi, pickle, and roasted papads.

Also Read | Khichdi: Say hello to this meal for all seasons

Why have the khichdi this rainy season?

Goyal listed the following reasons

Source of complete protein – When a cereal is combined with a lentil, as in Bardoli khichdi by mixing rice with toor dal, it becomes a source of complete protein. This term implies that it contains all the essential amino acids that our body needs but cannot synthesise on its own.

Great aid in weight loss – The best use of khichdi is for fitness enthusiasts as the presence of quality protein in it helps to shed weight gradually. Additionally, the fibre content coming from vegetables added in it provides high satiety value and lowers hunger pangs which helps prevent the consumption of extra calories.

Easy to digest – Those who are sick can be given Bardoli khichdi as it is very easily digestible and doesn’t disturb the gut. Even those with gastrointestinal issues such as bloating, gas, loose stools etc. can be benefitted from the consumption of khichdi because of its gut-friendliness.

Great for those with gluten sensitivities – Celiac disease and gluten sensitivity are on the rise these days wherein those individuals suffering from it have an allergic and inflammatory response to the consumption of gluten, a protein found in cereal grains such as wheat, rye, and barley. Khichdi is a great aid for such individuals as all its ingredients are gluten-free and safe to consume, said Goyal.