Gehun ki Bikaneri Khichdi (Diabetic Recipe) by Tarla Dalal

Gehun ki Bikaneri Khichdi, a non-rice based khichdi, especially for diabetics.
Reciep Link : http://www.tarladalal.com/Gehun-ki-Bikaneri-Khichdi-(-Diabetic-Recipe)-7469r

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Gehun ki Bikaneri Khichdi

Inspired by heart-warming Rajasthani Cuisine, Gehun ki Bikaneri Khichdi is a whole wheat khichdi that is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, while the use of equal amounts of ghee and oil gives it a traditional touch while reducing the amount of fat. If you wish you can avoid the ghee completely and use 2 tsp of oil in this recipe, especially if you have high cholesterol.

Preparation Time: 5 minutes.
Cooking Time: 20 minutes.
Soaking time: Overnight.
Serves 6.

1 cup whole wheat (gehun)
¼ cup yellow moong dal (split yellow gram)
1 tsp ghee
1 tsp oil
¼ tsp cumin seeds (jeera)
2 green chillies, slit
¼ tsp asafoetida (hing)
Salt to taste
¼ tsp turmeric powder (haldi)

For serving
Low-fat curds (dahi)

1. Clean, wash and soak the wheat in enough water in a deep bowl overnight. Drain well.
2. Grind the wheat to a coarse paste in a mixer without using any water. Keep aside.
3. Clean, wash and soak the moong dal in enough water in a deep bowl for 2 hours. Drain and keep aside.
4. Heat the ghee and oil in a pressure cooker and add the cumin seeds, green chillies and asafoetida.
5. When the seeds crackle, add the ground wheat and moong dal and sauté on a medium flame for a few seconds.
6. Add 3½ cups of hot water, salt and turmeric powder, mix well and pressure cook for 6 whistles.
7. Allow the steam to escape before opening the lid and mix well.
Serve immediately with low-fat curds.

Nutritive values per serving
Energy: 110 kcal
Protein: 4.2 gm
Carbohydrates: 18.5 gm
Fat: 2.2 gm
Fibre: 1.0 gm
Iron: 1.0 mg