Name: Beetroot khichdi (BEET it Up)
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 4 tbsp hand pounded rice (soaked for 6-7 hours); 2 tbsp moong dal (soaked for 12-14 hours); 1/2 beetroot (finely chopped); 1 garlic pod crushed or minced (optional); Pink Himalayan salt to taste (optional); 1/4 tsp cumin seeds; 1/4 tsp hing or asafoetida; 1 tsp organic desi ghee; 2 cups water

Beetroot khichdi (BEET it Up)

Luke Coutinho (Designed by Priyanka Vithlani, Meal planning analyst)

Nothing "BEETS" a happy healthy heart to celebrate love! Beets even bleed "red" - the hue containing powerful antioxidants.

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine Indian

Servings

Calories 99 kcal

Equipment

Pressure cooker
Mortar and pestle /mixer to crush the garlic

Ingredients

4 tbsp hand pounded rice soaked for 6-7 hours
2 tbsp moong dal soaked for 12-14 hours
1/2 beetroot finely chopped
1 garlic pod crushed or minced optional
Pink Himalayan salt to taste optional
1/4 tsp cumin seeds
1/4 tsp hing or asafoetida
1 tsp organic desi ghee
2 cups water

Instructions

Start by rinsing the soaked rice and moong dal with enough water.
Heat ghee in a pressure cooker. Once hot, add hing and then cumin seeds.
Once it starts sizzling, add beetroot and crushed or minced garlic.
Sauté for a minute or two.
Drain the water from soaked rice and dal. And add to the cooker. Sauté for a minute and add 1/4 tsp salt (if using). Stir and add 2 cups of water.
Close the lid of the pressure cooker and cook it for 4-5 whistles on medium flame.
Once the pressure subsides, open the lid and serve the khichdi with some more ghee.

Notes

Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. It also promotes better blood flow to the brain thereby improving cognitive function and possibly reduce the risk of dementia.
Beets are a good source of fibre, which is beneficial for digestive health.
Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.
Make a salad, hummus, juice or even a dip too and reap the wonderful benefits.

Nutrition

Calories: 99kcalCarbohydrates: 5.5gProtein: 3.45gFat: 7.02g

Keyword traditional

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