Broccoli loaded Oats Khichdi with Beetroot raita- vegan,gluten free

Broccoli, a super food without doubt, full of antioxidants ,anti inflammatory properties, is known to decrease your risk for cancer. But it has always been a food that I have to improvise upon to get my kids to eat it at a level where it truly makes a difference in their health.

Check out Broccoli nutrition profile – https://tools.myfooddata.com/nutrition-facts.php?food=170379&serv=wt1&qty=1

Are you ready for triple that amount of goodness, as we are using 3 cups of broccoli today?

For weekday meals that need less time and effort, Khichdi is a one pot healthy meal, my go to option. The possibilities are endless with using different whole grains starting with rice to millets. For this dish I chose oats, for their relatively higher protein content than other grains.

Broccoli loaded oats Khichdi

5 from 2 votes

Healthy one pot meal with 3 cups of riced broccoli..yes ..3 cups.

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Servings: 4 people

Course: Main Course

Cuisine: Indian

Ingredients Equipment Method Notes

Ingredients

  

• 1 cup whole rolled oats organic preferred
• 1 cup moong dal
• 1 bag frozen riced broccoli – about 3 cups organic ( you can make it from fresh broccoli yourself . see notes)
• 1 carrot chopped into one inch big pieces
• 1 cup frozen green peas organic
• 1/4 cup mint leaves
• 1/4 tbsp ginger grated
• 2 green chilies cut length wise
• 5 shallots or can use red onion sliced
• 1/2 tsp turmeric
• 1 tbsp salt
• 1/2 tsp chili powder
• 1/2 tsp corainder powder
• 1 tsp whole cumin
• 3 1/2 cups water

For beetroot raita

• 1 cup yogurt- plant based whisk for smoothness
• 1/4 cup grated beetroot
• 1/2 tsp salt
• 1 tbsp mint leaves chopped
• 1/2 green chili chopped finely- optional

Equipment

• Pressure cooker

Method

 

For Khichdi

1. Take a pressure cooker or instant pot , add 2 Tbsp water or a spray of avocado oil if using. Then add the oats, moongdal. Mix gently. Add the carrots. Add 3.5 cups water. Add 1/2 tbsp salt , little chili powder, turmeric and whole cumin.
2. Close the pressure cooker, put the whistle on, and let it cook through 2 whistles. Immediately, depressurize by letting water run on the cooker in kitchen sink for 3-4 min. Set the cooked oats/ dal aside.

   If using instant pot, cook on high pressure for 10 min and manually release once timer is off.
3. In a pan, add again few tbsp water or a spray of avocado oil if using. Once hot, add ginger, shallots, green chilies. Then add peas, riced broccoli, mint leaves. Saute for 4-5 min. Add salt, rest of chili powder, corainder powders. Once the mixture is cooked , which should take 1-2 min, add the oats/dal mixture.
4. Mix gently with a spatula. Turn off the stove and take the khichdi into a bowl. Serve hot with Raita.

Beetroot Raita

1. Take the whisked plant based yogurt into a bowl. Add the grated beetroot, salt, mint leaves, green chili. Mix well. Adjust salt per taste. Garnish with pomegranate seeds, if you have them.

Notes

Simply cut the florets of broccoli, put in a blender and pulse until its like rice to make riced broccoli. I chose the convenience of frozen vegetable and saves me time.

You can use instant pot to cook oats and dal on high pressure for 10 min, but let the steam off once the cycle is done. 

The goal of this dish is to include lots of broccoli and I felt with whole broccoli I could not be able to get that amount into my kids tummies.