Health

Healthy recipe and benefits for winter

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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A spicy pearl millet porridge or bajra khichdi is a winter comfort food from the Indian state of Rajasthan. It is filling and nutritious, and you can learn to make it right here!

When we are sick, our moms advise us to eat khichdi because it is considered as a nutritious food. But no one wants to eat khichdi unless they are sick. Well, because most people may find it boring or tasteless. What if we turn your tasteless khichdi into a delicious and nutritious meal that you can enjoy anytime? If you are curious to know now, let us introduce you to bajra khichdi or millet porridge. 

Bajra khichdi is a traditional north Rajasthan dish that is not only one of the simplest things to make but also the healthiest you can eat. 

In fact, bajra is not just famous for being used to prepare a khichdi but people also enjoy bajre ki roti, bajra methi ki puri, majra mathri, bajra thepla and many more. But the one bajra dish that you can and should enjoy this winter is bajre ki khichdi

bajra khichdi
Millets are the superfood you need! Image courtesy: Shutterstock

So, how is bajra khichdi good for your health?

Deepti Khatuja, Head Clinical Nutritionist, Fortis Memorial Research Institute, Gurugram, tells HealthShots that “Bajra khichdi made is rich in various nutrients like phosphorus, potassium, magnesium, and fibre, etc which may reduce degenerative diseases like blood pressure and diabetes and weight. As Bajra Khichdi also contains a good amount of iron, it is also important for anemic patients as iron is considered as one of the most important components that helps prevent and control anemia.”

Iron also improves memory and cognitive abilities. The fiber in Bajra khichdi is helpful in aiding the digestive process and it relieves constipation issues and weight loss without causing weakness. 

She adds, “Bajra has many antioxidant properties as it contains flavonoids, lignin, and phytonutrients. This helps us fight against infection, the anti-ageing process and rejuvenates our skin. It also promotes good eye health. Bajra khichdi can be very helpful for chronic asthma patients because it contains magnesium and omega 3 fatty acids that have anti-inflammatory properties.” What’s more, it is also a good source of phosphorus which is important for bone growth and development.”

Also, read: You can fight diabetes, lose weight, and stay fit with bajra roti. Here’s how

Now that you know that bajra khichdi is a storehouse of nutrients, let’s introduce you to a yummy recipe for it. 

Here’s a recipe of bajra khichdi:

Ingredients

½ cup millet bajra /pearl

¼ cup moong dal

1 medium chopped onion

1 medium chopped carrot

6-7 chopped beans

¼ cup green peas

2 tsp ginger garlic paste 

1 tsp red chili powder

1 red dry chili 

¼ tsp turmeric

1 tsp cumin seeds

2 tbsp chopped coriander leaves

Salt to taste

1 tbsp ghee

bajra khichdi
Bajre ki khichdi is the baap of all superfoods. Image courtesy: Shutterstock

Recipe

  • Soak the millets and moong dal separately for an hour.
  • Heat 2 tsp oil in a pressure cooker, add the cumin seeds, and once the seeds splutter, add ginger garlic paste and after 1-2 minutes, add the onions and cook till they are lightly browned.
  • Next, add carrot, beans, peas, and any other vegetables that you would like to use. Cook for 2~3 minutes. 

Note: They don’t have to be cooked all the way through, they will cook along with the millet and moong dal.

  • Drain the millet and moong dal; add them to the veggie mixture and cook for a minute.

Also, read: 5 reasons why you should say YES to khichdi

  • Add the turmeric, chili powder and salt. Mix well and add 3 cups of water. Pressure cook on medium-low flame for at least 5-6 whistles.
  • Let the pressure release naturally. Open the lid and if you see that there is water in the cooker, then simmer until all of the water is absorbed. 

There you go, your bajra ki khichdi is ready! Serve it hot and add ghee. Enjoy bajra khichdi with yogurt, pickle, papad or any side dish you prefer. 

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