Rice with Chana Dal (Kitchri)

Rice with Chana Dal (Kitchri)

The high level of magnesium and potassium in chana dal help in maintaining an appropriate electrolyte balance in the body, thus reversing the changes that occur in the blood vessels eventually relieving hypertension. More health benefits of chana dal below after the recipe.

The Servings:

No of servings: 4 persons

Updated on 25/03/2020

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The Ingredients

Main Ingredients

1. 500g Basmati rice
2. 150g Chana Dal

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Spices & Condiments

1. Ginger/Garlic paste (1tsp)
2. Cloves (qty=4)
3. Cardamoms (qty=4)
4. Cumin seeds ((½tsp)
5. Cinnamon stick (qty=2)
6. Turmeric powder (¼tsp)
7. Chilli powder (¼tsp)
8. Garam masala powder (1tsp)
9. Saffron strands (1 pinch)
10. Onion (qty=1); peeled and finely sliced
11. Ghee (1tbs)
12. Salt to taste

Herbs

1. Bay leaves (qty=2)
2. Mint leaves (qty = 3) for plating decoration.

The Tasty and Healthy Secret (which makes the difference)

1. Chana Dal

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The Directions (in Easy steps)

1. Soak the chana dal in warm water for 3-4 hours.
2. Soak the basmati rice in water for 1 hour.
3. In a pressure cooker add the chana dal and twice its volume of water. Then add turmeric powder and salt to taste. Pressure cook for 2 whistles. The chana dal should be soft but not fully cooked.
4. Heat the ghee in a pan. Then add the cumin seeds, let them splutter.
5. Then add the cinnamon stick, cardamom, cloves, and bay leaves. Sauté for 30 seconds.
6. Then add the ginger garlic paste and onions and sauté till the onions become light brown.
7. Now it’s time to add the basmati rice. So drain the water first then add the rice and mix well. Then add twice its volume of water, some salt, mix and let the water come to a boil. Then sprinkle the saffron strands and stir slightly.
8. Now add the Chana dal, garam masala, and chili powder; mix well.
9. Cover with a lid and let simmer on low heat until rice and chana dal are cooked.
10. Allow to sit for 10 minutes before serving.

Tips:

• Instead of cinnamon sticks, it’s powder (1tsp) can be used.

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Health Benefits of Chana Dal:

1. It helps in weight management because it is rich in fibre. Indeed an effective natural aid for weight loss.
2. Good for lowering bad cholesterol in the blood.
3. Helps controlling diabetes because of its low glycemic index.
4. A relieve for hypertension.

Nutritional Information:

Chana Dal is rich in valuable nutrients such as:

1. Magnesium and potassium
2. Zinc and Iron
3. Vitamin B
4. Protein
5. Calcium

Precaution:

• If eaten in excess, it may cause bloating and intestinal gas.

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