Nutrition, Recipe Corner

Beetroot Khichdi

beetroot-khichdi

Nothing “BEETS” a happy healthy heart to celebrate love! Beets even bleed “red” – the hue containing powerful antioxidants.

Ingredients:

  • 4 tbsp hand pounded rice. (soaked for 6-7 hours)
  • 2 tbsp moong dal (soaked for 12-14 hours)
  • 1/2 beetroot, finely chopped.
  • 1 garlic pod crushed or minced (optional)
  • Pink Himalayan salt to taste (optional)
  • 1/4 tsp cumin seeds
  • 1/4 tsp hing or asafoetida
  • 1 tsp organic desi ghee
  • 2 cups water.

Instructions: 

  1. Start by rinsing the soaked rice and moong dal with enough water.
  2. Heat ghee in a pressure cooker. Once hot, add hing and then cumin seeds.
  3. Once it starts sizzling, add beetroot and crushed or minced garlic.
  4. Sauté for a minute or two.
  5. Drain the water from soaked rice and dal. And add to the cooker. Sauté for a minute and add 1/4 tsp salt (if using). Stir and add 2 cups of water.
  6. Close the lid of the pressure cooker and cook it for 4-5 whistles on medium flame.
  7. Once the pressure subsides, open the lid and serve the khichdi with some more ghee.

Notes:

  • Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. It also promotes better blood flow to the brain thereby improving cognitive function and possibly reduce the risk of dementia.
  • Beets are a good source of fibre, which is beneficial for digestive health.
  • Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.
  • Make a salad, hummus, juice or even a dip too and reap the wonderful benefits

DOWNLOAD PDF: Beetroot Khichdi

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Luke Coutinho

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