20 February, 2015
Barley and Lentil Khichri: Indian risotto with Barley and Lentils
The deadline is looming close with the ” Lentils Recipe Revelation Challenge. ” I am working overtime . Cooking new recipes, cleaning the spills on my apron. My notebook catching the crumbs and impression of the spice covered spoon. Oh well, how else are memories made. This is my submission for ‘The Best in main dish’.
Khichri is a very common one pot meal. It is a comfort food for that rainy or snow day. A hot slurpy bowl of Khichri is all I look for when under weather.
Traditionally Rice and Lentil are the two constants in this dish. Some choice seasonal vegetables like cauliflower, peas, carrots are thrown in sometimes. I have made two changes here.
I have substituted Barley for rice in this recipe and also used some cheese on top. It turned out perfect.
The health benefits of Barley are many. The high fibre content helps in intestinal health. By lowering the cholesterol it is heart friendly. The fibre in Barley also helps to prevent blood sugar levels from rising too high in people with Diabetes.
In addition to the fibre Barley is a very good source of molybdenum, manganese, selenium, copper, vitamin B1, chromium, phosphorus, magnesium and niacin.
Skinned greeen lentil ( Moong ) Half cup
Pearl barley Half cup
Carrots cut in cubes One third cup
Cauliflower cut in small pieces One third cup
Tomatoes Half cup diced
Ginger, half inch Grated
Cumin seeds One tsp
Turmeric powder One fourth Tsps.
Coriander powder Half tsp
Emmenthal cheese grated One cup
Canola oil Two Teaspoons
Chives cut in small pieces Two Teaspoons
Preheat the oven to 375 degrees
Dry roast the lentil, rinse and keep aside
Take the canola oil in a pan on high heat and add the cumin seeds. Wait till it gets a bit of colour, then add the rice, lentils, carrots, cauliflowers, ginger, turmeric powder and coriander powder. Saute covered for couple of minutes on a medium flame.
Transfer this to a oven safe bowl, add the tomatoes and three cups of water. Cover and place it in the oven for one hour.
At the end of the hour take it out of the oven, check the amount of water left, adjust if needed. I prefer it to a Risotto consistency. Add the cheese on top and broil for about fifteen minutes or until the cheese is melted.
Garnish with chive pieces and serve hot.
The combination of Lentils, Barley and veggies give a good combination of Protein, Carbohydrates and the daily required vegetables, making this a one pot meal.
It works very well as a week night supper.