This original Tarla Dalal recipe can be viewed for free

Vitamin Khichdi ( Protein Rich Recipe )


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This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in tofu, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.

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Preparation Time: 
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Makes 4 servings
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Ingredients

2 tsp oil
2 cloves (laung / lavang)
2 cardamoms
2 bayleaf (tejpatta)
50 mm (2”) piece cinnamon (dalchini)
3/4 cup broken wheat (dalia) (bulgar wheat/ dalia)
1/4 cup moong (whole green gram) sprouts
1 tbsp ginger-garlic (adrak-lehsun) paste
1 1/2 tsp green chilli paste
1/4 cup finely chopped onions
1/2 cup green peas
1/4 cup finely chopped tomatoes
2 tbsp low-fat curds (dahi)
1/2 tsp turmeric powder (haldi)
1 tbsp garam masala
salt to taste
1/2 cup cubed tofu (bean curd/soya paneer)
freshly ground black pepper powder to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method
  1. Clean and wash the broken wheat thoroughly in enough water. Drain and keep aside.
  2. Heat 1 tsp of oil in a pressure cooker, add the cloves, cardamom, bayleaves and cinnamon and sauté on a medium flame for few seconds.
  3. Add the broken wheat, moong sprouts, ginger-garlic paste, green chilli paste, onions, green peas, tomatoes, curds, turmeric powder, garam masala, salt and 1½ cups of hot water, mix well and pressure cook on a high flame for 2 whistles.
  4. Allow the steam to escape before opening the lid.
  5. Meanwhile, heat the remaining 1 tsp of oil in a non-stick pan, add the tofu, salt and pepper and sauté on a medium flame for 30 seconds.
  6. Top the pulao with sautéed tofu and serve hot garnished with coriander.
RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook
1 review received for Vitamin Khichdi ( Protein Rich Recipe )
1 FAVOURABLE REVIEW

The most Helpful Favourable review

 Reviewed By
Kajal P Jobanputra, September 11, 2012

this is a very good one meal dish with goodness of tofu,dalia and vegetables.I really liked it. Thanx to Tarlaji

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Helpful reviews for this recipe
Reviewed September 11, 2012 by Kajal P Jobanputra

this is a very good one meal dish with goodness of tofu,dalia and vegetables.I really liked it. Thanx to Tarlaji

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