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
Equipment
- Pressure cooker
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
Instructions
For Khichdi
- 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.
- 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.
- 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.
- Mix gently with a spatula. Turn off the stove and take the khichdi into a bowl. Serve hot with Raita.
Beetroot Raita
- 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.