Good source of magnesium, a mineral that can help regulate blood sugar.
Rich in fibers and phytochemical compounds, they have beneficial effects on improving blood sugar levels in diabetes patients.
Increases plasma lycopene levels in diabetes patients and increases the resistance of isolated LDL cholesterol to oxidation.
1 tsp Fenugreek Seeds (Methi), 30gm Methi Sprouts, 2 Tomatoes finely chopped, 1/2 cup Split (yellow Moong Dal), 1 cup Rice, 2 Potatoes (Aloo) peeled and chopped, 1 tbsp Ghee, 1 tbsp Mustard Oil, 1 tbsp Jeera Seeds, 1 tsp Fennel Seeds (Saunf), 1 tsp Black Sesame Seeds, 1 tsp Mustard Seeds, 2 Bay Leaves (Tej Patta), 1 bunch Palak, 1/4 tsp Asafoetida (Hing), 1 tbsp Ginger grated, 2 Green Chilli finely chopped, 1 tsp Turmeric Powder (Haldi), 1 tbsp Garam Masala, 1/2 tbsp Cumin Powder, 1/2 tbsp Coriander Powder, 1 tsp Red Chillie Powder, Salt as per taste.
Paanch Phoron five spice blend consists of the following seeds: Cumin, Brown Mustard, Fenugreek (Methi), Nigella (Kalonji) and Fennel (Sauf).
These spices are left whole to dry roast in order to coax out their pungent flavours.
Dry roast the dal in a kadai for about 3 to 4 minutes.
Once the Dal turns light golden brown, remove from heat. Wash it and keep aside.
Heat Oil and Ghee together in a cooker or a heavy base pan.
Add Paanch Phoron and let it crackle.
Once the crackling stops, add Asafoetida (Hing), Bay Leaves, Ginger paste and Green Chillies.
Sauté over low heat for about ½ minute.
Add Tomatoes, Palak, Turmeric powder, Garam Masala, Cumin Powder and Red Chillie Powder. Pour about ¼ cup water and continue to cook for another minute.
Once done, mix in Potatoes, Dal and Rice to it. Season with Salt as per taste. Add enough water to cook the Khichuri.
You can either close the lid and pressure cook or just cover with lid and cook over low heat.
Once cooked, garnish with chopped Coriander Leaves, Methi Sprouts and stir.
262kcal Calories • 8gm Protein • 48gm Carbohydrate • 10gm Fat • 3.7gm Fibre • 75mg Sodium • 0gm Sugar
