Always check the labels of the products you use.
Method
- 1
Get started. Toast of the cumin seeds in (1 tbsp) a little frying pan over a mid-sized heat till the aromas are released. Leave till it is cold and next set in a coffee or spice grinder plus grind in order to a fine powder. This will make around of ground cumin (4 tsp), of which ½ tsp will be used at this end of the dish. The remainder will hold in an airtight container for up in order in order in order in order to one week for use in another dish. Dry toast this moong dhal in one frying pan over a mid-sized heat for around 5 mins.
- 2
Step 2. Hold tossing the pan so this dhal does not burn. Lift the pan off the heat and leave till it is cold. Lightly wash the rice under cold water two in order to three times to take out the starch. Tip in the dry-roasted moong dhal in order to the rice plus wash once again. Set both in a big ovenproof pan plus fill using enough water in order to come 1½ inches above this rice mixture.
- 3
Mix. Bring to a gentle simmer over a mid-sized heat. Spoon off any scum that forms upon top of the water plus discard it. Mix in the ground turmeric plus tomato, return to a simmer, next tip in 500ml water. Return in order to a rolling simmer, turn the heat down plus simmer for a further 20 mins using the lid on. Check the dhal plus rice are cooked – they should have merged together in order to form a porridge-like consistency.
- 4
Mix (2). Tip in extra water if you need to and simmer for longer. Keep on a low heat and tip in the frozen peas, asafoetida, salt and (1 tsp) sugar once cooked. Mix in well and hold on a gentle simmer. Put a little frying pan over a mid-sized heat while that is happening. Add 2 tbsp of the ghee, the leftover cumin seeds, bay leaf, dried chilli plus crushed cardamom seeds, plus let the aromas in order in order to release, taking care not in order to burn the spices, round 2-3 mins.
- 5
Finish. Tip in the ginger and heat for 2 mins on a mid-sized heat, mixing the whole time so it does not stick to the bottom of the pan. Mix the ginger plus cumin mixture in the khichdi plus simmer for one final 2 mins before removing off the heat. Drop this last ½ tbsp ghee over the top plus scatter using ½ tsp of the toasted plus ground cumin seeds (also known as bhaja moshla). Close this lid till ready to serve. Just before serving, mix well one extra time plus the khichdi is ready to be offered hot.
- 6
Finish (2). Offer using poppadoms and mango chutney, if you like.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
Why this label?
- Total fat: 15 % of energy (limit ≤ 30%)
- Saturated fat: 7.9 % of energy (limit < 10%)
- Free sugars: 0.7 % of energy (limit < 10%)
- Salt: 0.14 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 10.2 g fibre / 68 g veg (limit ≥ 7.1 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our rule based on the WHO healthy diet guidance. Not endorsed by WHO.
EU nutrition claims
- Source of protein: 4 g protein per 100 kcal, about 16% of energy (needs ≥ 12%)
- Low sugars: 4.6 g sugars per 100 g (limit ≤ 5 g)
- Low salt: 0.12 g salt per 100 g (limit ≤ 0.3 g)
- Source of fibre: 1.8 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 113 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
1 g per serving
2 % of the 50 g daily maximum · 4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- baking tin or tray
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 569 kcal |
| Protein | 22.8 g |
| Carbohydrate | 99.3 g |
| of which sugars | 5.2 g |
| of which free sugars | 1 g |
| Fat | 9.5 g |
| of which saturates | 5 g |
| Fibre | 10.2 g |
| Salt | 0.14 g |
Protein per 100 kcal
4 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
