Lately I have been very watchful and have been incorporating proper protein to our meals, and being a vegetarian it is is a challenge to add complete protein to our diet. I do my best to develop new taste and flavors so that I can enjoy my food. I have started reading about proteins and amino acids for vegetarians, and what I found was that Soy bean and Quinoa are complete proteins obtained from plant source. Beans, legumes, lentils, and grains are incomplete proteins but the combination of grains and beans can compliment each other to makes complete protein. (You can read about complimentary proteins or complete proteins for vegetarians.) People now-a-days run away from rice but they do not realize that simple traditional recipes were prepared keeping the demographic and nutrition in mind. Simple Indian Khichdi that our ancestors made from rice and bean preparation is definitely nutritious and suited for Indian palate compared to Quinoa which is high in protein but not the grain found in India and not something we grew up eating. Rujuta Diwekar, a well known nutritionist from India talks about going back to our roots and eating local traditional food. Here are few pointers from her:
"1. Eat local food and don't change eating habits as per food fads. Keeps the body, economy and ecology healthy.
Eg- Eat dal chawal for complete protein not Quinoa
2. Strength train to optimize fat burning.
Eg- Gymming is better than walking for fat loss
3. Stay gadget free in the night
Eg- spend time with yourself not with your phone or TV 1 hr before going to bed".
Eg- Gymming is better than walking for fat loss
3. Stay gadget free in the night
Eg- spend time with yourself not with your phone or TV 1 hr before going to bed".
And it makes sense...quinoa is surely a great grain, but with the cost you pay to buy quinoa, a foreign grain, you can get the same protein with simple and easy preparations at home... then why run for what the West does? It is surely good to adapt the best, but not follow it blindly.
I too, like most others would feel eating rice is bad. But the key is eating it right and in correct portion. Rujuta says that we need to listen to our body, and that is so correct. Khichdi, Dhokla, Besibelle Bhaat, Rajma Rice, Mixed Dhan Khichdi, Misal Pav, Handvo, Dal Chawal and Veggies, Dal Dhokli and Bhaat, Sambar Rice, Idli, Dhokla, and many more....so many delicious preparations from each part of India are nutritious and complete protein meals.
Peanut Khichdi is a simple preparation of rice, moong dal (split moong beans) and peanuts and is called Vaghareli Khichdi in my family. This is my husband's favorite, and the first recipe I learned from my Mother in law. Most khichdi recipes consist of rice and dal mixed and cooked till they get soft. The soft and mushy consistency makes it what is called Khichdi. Vaghareli Khichdi starts with the process of tempering and sauteing rice and dal and cooking it till they are just perfect. Topped with ghee and a side of delicious thick buttermilk called Mattho brings a big smile on my husband's face :) While I was gone to India for 2 months, my husband made this khichdi several times. Thanks to technology, Skype and Face Time made it so easy to help him cook. It was so much fun to watch and instruct him. Finally, I thought of posting this recipe on my blog for him to follow. :)
Ingredients (serves 3-4 people)
1 cup rice
1 cup split moong beans/yellow moong dal
3/4 cup raw peanuts
3 tbsp. oil
1/2 tsp. mustard seeds
Pinch of hing
1 tsp. cinnamon powder
1 tsp. clove powder
1 tsp. garam masala powder
1/2 tsp. turmeric
1 tsp. red chilli powder
2 tsp. salt
4 cups water
Cilantro to garnish
Ghee to top it while serving
- Mix rice and yellow moong dal and wash it well. Keep it aside.
- In a pan heat oil, add mustard seeds and peanuts. Fry till peanuts start to split open. Add 1/2 tsp. cinnamon powder and 1/2 tsp. clove powder.
- Add washed rice and yellow moong dal mixture.
- Saute for 2-3 minutes.
- Add water, salt and all other spices. Mix well.
- Cover and cook on low to medium low heat for 15 minutes. Mix lightly.
- Cover and cook for another 8-10 minutes till the moisture is almost gone. Turn off the heat and let khichdi rest covered for 5-8 minutes before serving.
- Garnish with cilantro and top it with ghee.
- Serve with thick butter milk made with plain yogurt, salt, cumin powder, cilantro and some water.
Here is step-by-step pictorial recipe:
Mix rice and yellow moong dal and wash it well. Keep it aside.
In a pan heat oil, add mustard seeds and peanuts. Fry till peanuts start to split open. Add 1/2 tsp. cinnamon powder and 1/2 tsp. clove powder.
Add washed rice and yellow moong dal mixture.
Saute for 2-3 minutes.
Add water, salt and all other spices. Mix well.
Cover and cook on low to medium low heat for 15 minutes. Mix lightly.
Cover and cook for another 8-10 minutes till the moisture is almost gone. Turn off the heat and let khichdi rest covered for 5-8 minutes before serving.
Garnish with cilantro and top it with ghee.
Serve with thick butter milk made with plain yogurt, salt, cumin powder, cilantro and some water.
Delicious Peanut Khichdi!!
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