बालीॅ खिचड़ी (Barley Khichdi) by Tarla Dalal

Barley Khichdi, Healthy Khichdi Recipe
Recipe Link : http://www.tarladalal.com/Barley-Khichdi-40397r

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Barley Khichdi

Ever thought of making a khichdi with barley? Try it once, and you will want to keep repeating this masterpiece in your kitchen. Made of barley and a horde of veggies, this tasty dish is colourful and attractive. An exotic combination of veggies gives it a nice juicy crunch, while everyday ingredients like cumin seeds and green chillies give the Barley Khichdi a soothing and lingering flavour. This satiating dish is loaded with antioxidants that help to fight free radicals and increase your immunity, as well as abundant fibre that helps to cleanse your system and lose weight as well. Enjoy the Barley Khichdi hot and fresh.

Preparation Time: 15 minutes.
Cooking Time: 20 minutes.
Serves 4.

½ cup barley (jau), washed and drained
2 tsp olive oil
1 tsp cumin seeds (jeera)
½ cup chopped onions
½ cup chopped tomatoes
½ cup chopped green capsicum
½ cup chopped red capsicum
½ cup chopped yellow capsicum
½ cup chopped zucchini (unpeeled)
½ cup broccoli florets
Salt to taste
1½ tsp finely chopped green chillies
2 tbsp chopped coriander (dhania)

1. Combine the barley and 1½ cups water in a pressure cooker and pressure cook for 2 whistles.
2. Allow the steam to escape before opening the lid.
3. Heat the olive oil in broad non-stick pan and add the cumin seeds.
4. When the seeds crackle, add the onions and sauté on a medium flame for 1 to 2 minutes.
5. Add the tomatoes, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
6. Add the all remaining vegetables and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
7. Add the cooked barley, green chillies, little salt and coriander, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Serve hot.

Nutritive values per serving
Energy: 109 kcal
Protein: 3.3 gm
Carbohydrate: 17.6 gm
Fat: 3.0 gm
Fibre: 2.8 gm
Vitamin A: 566.8 mcg
Vitamin C. 49.4 mg
Folic Acid: 13.5 mcg