Barley Dalia Khichdi
Barley is one of the ancient grains grown by humans around 10,000 years ago. It can be used to make porridge, stews, soups, salads, casseroles, breads etc. However, one has to note that barley is not gluten free and hence not ideal for someone with gluten sensitivity or coeliac disorders. Wash and soak the barley grains for couple of hours and then cook
it with around three times water. You can use the cooked barley grains in soups, salads etc.
Some additional information about the health aspects of barley from the wiki: Regular intake of barley significantly reduces the level of serum cholesterol and visceral fat, both of which are primarily responsible for cardiovascular diseases. The fiber in barley can improve regularity and digestive health as well as lower bad cholesterol levels. Barley is also a rich source of B vitamins, including niacin, thiamine, and pyridoxine (vitamin B-6) that provides numerous protective actions against cardiovascular risk factors. Barley may help control appetite by stabilizing blood sugar and by slowing the emptying of your stomach. The phosphorus, calcium, copper, magnesium, and zinc in barley contribute to improved bone structure and strength. Choline is another nutrient that help to reduce inflammation. Barley contains betaine, which the body can convert to choline.
I have used a 240 ml cup.
Ingredients:
- Barley dalia/Broken barley 1/2 cup
- Moong dal 1/4 cup plus 1 tbsp
- Salt to taste
- Turmeric powder 1/2 tsp
- Red chili powder 1/2 tsp
- Coriander powder 1 tsp
- Onion 1
- Tomatoes 2
- Carrot 1
- French beans 7-8
- Cauliflower florets 1-2
- Bell peppers cubed 2-3 tbsp
- Garlic 2-3 cloves
- Ginger 1 inch piece
- Green chilies 1-2
- Curd 2 tbsp
- Cumin seeds 1/2 tsp
- Asafoetida 1/4 tsp
- Oil 1 tbsp
- Ghee/clarified butter 2 tsp
- Mint leaves 8-10
- Coriander leaves for garnish
Method:
- Wash the broken barley and moong dal and soak it in 1 1/2 to 2 cups of water for around two hours.
- Chop the vegetables, grate the garlic and ginger and keep everything ready.
- Heat oil in a pressure pan and add the cumin seeds.
- When it crackles, add the veggies and saute for 2-3 minutes.
- Drain and add the soaked barley to this veggie mix.
- Add turmeric powder, red chili powder, coriander powder, asafoetida, salt and mix.
- Now add the curd and stir.
- Pour the water used to soak the barley and maybe half a cup more.
- Drop in a few mint leaves and bring it to a boil.
- Cover and cook on low flame for 30-40 minutes. You may check the water after 20-25 minutes.
- Finally garnish it with chopped coriander leaves and drizzle some ghee on top.
- Serve it hot with a raita of your choice.
