Pulses and whole grain cereals are nutrient-dense foods. When combined, the fiber, folate, iron, potassium, and other micronutrients from pulses complement the nutritional profile and health benefits of whole grain cereals. This combination is a viable strategy for ensuring amino acid adequacy especially when the dietary regimen relies more heavily on plant protein sources. Increasing the consumption of plant-derived proteins has been identified as a primary strategy to bridge the nutritional gap between protein production and the environmental sustainability of diets.
India’s comfort food …the KHICHIDI, Simple yet flavorful is exemplary of protein-cereal combination. With a documented history of more than 2500 years this superfood is acknowledged in Vedic literature, as Krusaranna. The Greek king Seleucus, Ibn Batuta, the Moroccan traveler, and Afanasiy Nikitin, a Russian adventurer who traveled to the Indian Subcontinent in the 15th century have chronicled this dish.
Foodialogues shares an Amaranth leaves Khichdi…. A simple one-pot fare loaded with nutrition and easy on the gut is a good choice for a summers lunch paired with a bowl of curd.
AMARANTH LEAVES KHICHDI / MULAIKEERAI MASALA PONGAL
Ingredients for Amaranth Leaves Khichdi:
- Raw Rice 1 C
- Moong dal 1/2 C
- Chopped amaranth leaves 2 C
- Onions sliced 1 medium.
- Green chilly paste 1 tsp
- Cinnamon 1 small stick
- Cloves 3
- Cumin seeds 1tsp
- Salt to taste
- Turmeric powder 1 tsp
- Ghee 2 tbsp
Preparation Method for Amaranth Leaves Khichdi:
- Wash rice and dal and set aside.
- Heat a pressure cooker, add ghee and whole spices. When they brown add the onions and sauté with green chilly paste till translucent.
- Add the washed dal and rice along with turmeric powder and required salt. Add the washed amaranth leaves. Add 6 C of water. Pressure cook for 3 whistles.
- Once the pressure dies down open the cooker and gently mash the mixture. Transfer to a serving bowl. Drizzle some ghee and serve hot. With curds.
Nutritious and Tasty “Amaranth Leaves Khichdi” is ready 🙂
