Bhoona Khichuri
Serves 6-8
| Ingredients | |
|---|---|
| 500 g rice (gobindabhog chal) | 250 g green gram (moong dal) |
| 250 g bengal gram (chola dal) | 250 g onions |
| 1 tsp ginger paste | 4 cloves |
| 1 inch cinnamon stick | 3 green cardamom pods |
| 4 bay leaves | 6 tbsp white oil |
| ½ tsp turmeric powder | ½ tsp sugar |
| 1 tbsp ghee | Salt to taste |
Method
- Fry green gram in a dry pan until brown. Boil bengal gram to make it a bit soft (not full boiled). Slash the onions and fry until light brown.
- Heat oil in a pan. Add cloves, green cardamoms, cinnamon and bay leaves. Add rice and fry until light brown.
- Add ginger paste, turmeric and sauté. Add the pulses. Add water so that rice and pulses are fully immersed in water.
- Cover and cook in low heat for 10-15 minutes, stirring occasionally. Take some grains in a spatula and check if rice is cooked.
- Add the fried onion and remove from heat.
- Spread ghee and serve hot.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 766 | Carotene ( μg ) | 169.39 |
| Protein (g) | 25.06 | Vitamin C (mg) | 5.0 |
| Carbohydrate (g) | 119.77 | Mg (mg) | 190.04 |
| Fat (g) | 20.8 | Na (mg) | 43.5 |
| Fibre (g) | 1.27 | K (mg) | 832.08 |
| Minerals (g) | 3.26 | Mn (mg) | 1.48 |
| Calcium (mg) | 82.63 | Zn (mg) | 3.23 |
| Phosphorus (mg) | 461.33 | Cr (mg) | 0.01 |
| Iron (mg) | 4.7 | ||
Modification
Reduce the amount of oil used to 20-30 ml.| Ingredients | |
|---|---|
| 500 g rice (gobindabhog chal) | 250 g green gram (moong dal) |
| 250 g bengal gram (chola dal) | 250 g onions |
| 1 tsp ginger paste | 4 cloves |
| 1 inch cinnamon stick | 3 green cardamom pods |
| 4 bay leaves | 2 tbs white oil |
| ½ tsp turmeric powder | ½ tsp sugar |
| 1 tbsp ghee | Salt to taste |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 654 |
| Protein (g) | 25.06 |
| Carbohydrate (g) | 119.77 |
| Fat (g) | 8.3 |
| Fibre (g) | 1.27 |
| Minerals (g) | 3.26 |