oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss |
by Tarla Dalal
Added to 75 cookbooks
This recipe has been viewed 106907 times
oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss | with 25 amazing images.
oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss is a one dish meal with a true energizing feel. Learn how to make oats vegetable dal khichdi.
To make oats vegetable khichdi, clean, wash and soak the moong dal for 30 minutes. Drain well and keep aside. Heat the oil in a pressure cooker, add the cumin seeds and asafoetida and sauté for a few seconds. Add the onions and green chillies and sauté on medium flame for 1 minute. Add the garlic paste, chilli powder, turmeric powder and 1 tbsp of water and sauté on a medium flame for a few seconds. Add the oats, moong dal, carrots and french beans, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Add 2¾ cups of hot water and salt, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Serve immediately.
To many, the phrase comfort food is synonymous with khichdi, a nourishing and homely food that never fails to satiate. In this recipe, we have combined high fibre oats with yellow moong dal to make an oats vegetable dal khichdi with a difference.
Veggies add a welcome crunch to this oats vegetable khichdi, while also bringing in their share of fibre and antioxidants. Perfectly spiced with just a mild touch of salt, this dish makes a healthy treat when served with a bowl of low-fat curds.
With just 127 calories per serving, this healthy oats vegetable khichdi for weight loss is a perfect satiating meal. The beta-glucan in the oats also helps prevent a quick surge in blood sugar levels, thus making this khichdi diabetic-friendly. Some recent research shows that this beta-glucan is also beneficial in reducing blood cholesterol levels and thus can be recommended to heart patients too.
Tips for oats vegetable khichdi. 1. Garlic paste can be replaced with finely chopped garlic if you like its mouthfeel. 2. Similarly, chilli powder can be replaced with finely chopped green chillies. 3. You can also use any other vegetable like green peas or small cauliflower florets. 4. If you are suffering from high blood pressure, use 1/4 tsp salt.
Enjoy oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss | with step by step photos.
For oats vegetable khichdi- To make oats vegetable khichdi, clean, wash and soak the moong dal for 30 minutes. Drain well and keep aside.
- Heat the oil in a pressure cooker add the cumin seeds and asafoetida and sauté for few seconds.
- Add the onions and green chillies and sauté on medium flame for 1 minute.
- Add the garlic paste, chilli powder, turmeric powder and 1 tbsp of water and sauté on a medium flame for few seconds.
- Add the oats, moong dal, carrots and french beans, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
- Add 3 cups of hot water and salt, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid.
- Serve the oats vegetable khichdi immediately.
oats vegetable khichdi video
Oats Vegetable Khichdi, Healthy Oats Khichdi for Weight Loss recipe with step by step photos
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What is khichdi ? Think comfort food, and khichdi is the first option that comes to mind. Easy to make, a one pot dish dinner, and a one dish meal, the khichdi is the epitome of convenience. Breakfast, brunch, supper or dinner, if you want a simple meal in a hurry, look no further than the humble khichdi. Khichdi is usually made with a combination of grains and dals, cooked till soft and mushy, just a little thicker than porridge. This makes it comforting to the palate and easy to digest too. Most commonly, khichdi is made of rice and moong dal. This Dal Khichdi is perhaps the homeliest meal that one can think of, the only food you can think of having after a bout of fever or a depressing day!
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Khichdi can also be made with broken wheat, sooji, millets, barley, oats, and so on. Try the Fada ni Khichdi, Oats Khichdi, Buckwheat Khichdi or Barley Khichdi. The simplest khichdi is flavoured with turmeric and jeera tempered in ghee. However, more spices and veggies too can be added to make more elaborate khichdis like the Handi Khichdi. By adding more vegetables, you can make the khichdi more balanced and just right to have as a complete breakfast on any day. Have a go at the Tarkari Khichdi, Bajra Whole Moong and Green Pea Khichdi, and Vegetable Bulgur Wheat Khichdi.
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What is oats vegetable khichdi made off? oats vegetable dal khichdi is made from 1 cup quick cooking rolled oats, 1/4 cup yellow moong dal (split yellow gram), 1/4 cup chopped carrot, 1/4 cup chopped french beans, 1 tsp oil, 1/2 tsp cumin seeds (jeera), 1/4 tsp asafoetida (hing), 1/4 cup finely chopped onions, 2 slit green chillies, 1/2 tsp garlic (lehsun) paste, 1/2 tsp chilli powder, 1/4 tsp turmeric powder (haldi) and 1/4 tsp salt (add more salt if you are not having high blood pressure).
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This is what oats looks like. Oats are hardy cereal grains with a mild, nutty flavour that comes from the roasting process that they undergo after being harvested and cleaned. Rolled oats (Quaker Oats in India) do not go through any refining processes, so they are whole foods, losing none of their nutritional properties. Oatmeal is the porridge made by cooking oats in milk.
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Oats are Protein Rich : Oats are a great source of protein for Vegetarians. Slightly over 10% of its energy comes from Protein.
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Oats have Healthy Fats : Nearly 15% of the energy of Oats comes from Fats which are healthy fats good for you.
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Oats are also a very good dessert ingredient because they are low in sugar, have a low Glycemic Index and are loaded with soluble fibre. You can give this Oats and Dates Kheer - a sugar free dessert definitely a try. See detailed 16 super benefits of oats.
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This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
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Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
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Soak the yellow moong daal for 30 minutes.
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Drain.
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Keep aside.
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Garlic paste can be replaced with finely chopped garlic if you like its mouthfeel.
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Similarly, chilli powder can be replaced with finely chopped green chillies.
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You can also use any other vegetable like green peas or small cauliflower florets.
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If you are suffering from high blood pressure, use 1/4 tsp salt.
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To make oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss | heat 2 tsp oil in a pressure cooker.
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Add 1/2 tsp cumin seeds (jeera).
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Add 1/4 tsp asafoetida (hing).
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Sauté for few seconds.
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Add 1/4 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Add 2 slit green chillies. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Sauté on medium flame for 1 minute.
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Add 1/2 tsp garlic (lehsun) paste.
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Add 1/2 tsp chilli powder.
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Add 1/4 tsp turmeric powder (haldi).
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Add 1 tbsp of water. This is important as it prevents the masala from burning.
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Sauté on a medium flame for few seconds.
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Add 1 cup quick cooking rolled oats.
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Add 1/4 cup washed and soaked yellow moong dal (split yellow gram). See detailed step by step above on how to wash and soak yellow moong dal.
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Add 1/4 cup chopped carrot. Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.
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Add 1/4 cup chopped french beans. French Beans is rich in folic acid. A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels, treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans.
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Mix well.
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Cook on a medium flame for 1 to 2 minutes, while stirring occasionally.
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Add 3 cups of hot water.
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Add salt to taste. If you are suffering from high blood pressure, use 1/4 tsp salt.
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Mix well.
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Pressure cook for 3 whistles. We have used a 2 litre pressure cooker. Allow the steam to escape before opening the lid.
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This is what the oats vegetable khichdi | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss | looks like.
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Serve immediately with homemade curds or low fat curds.
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Oats Vegetable Khichdi – a wholesome fibre and antioxidant rich meal.
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The protein and fibre from oats adds on to the feeling of satiety and avoids binge eating.
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It also helps to maintain a healthy gut.
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Diabetics too can benefit from the fibre it possesses. So they can indulge in this khichdi with a bowl of low fat curd.
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With a good amount of folate, this khichdi qualifies as a healthy heart recipe too. A low level of folate, impairs the level of homocysteine in the body which is known to be a risk factor for heart disease.
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The antioxidants vitamin A and vitamin C in this khichdi will assist in reducing inflammation in the body as well as help you in reducing stress.
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Accompaniments
Nutrient values (Abbrv) per serving
| Energy | 199 cal |
| Protein | 8.7 g |
| Carbohydrates | 29.5 g |
| Fiber | 4.8 g |
| Fat | 5.3 g |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
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