Barley and Moong Dal Khichdi is an excellent heart-healthy alternative to rice-based khichdi. Barley, a whole grain, is high in soluble fiber (beta-glucan) that helps lower LDL cholesterol and supports better blood sugar regulation. Yellow moong dal adds easily digestible protein and essential amino acids.
This combination creates a light yet satisfying dish, gentle on the stomach while providing steady energy release. Unlike traditional khichdi, which can sometimes feel heavy, barley adds a nutty texture and extra fiber that keeps you fuller longer. The mild spices and tempering add flavor without excessive oil, keeping it heart-friendly.
It’s a comforting choice for lunch or dinner, especially for those managing cholesterol, hypertension, or diabetes. Serve it warm with low-fat curd and pickle for a complete meal.
Wash yellow Moong dal and barley in water. Heat oil in a pressure cooker or heavy pan. Add cumin, curry leaves, and green chili.
Add onion, sauté till golden. Add tomato, cook till soft.
Add carrot, beans, peas, and grated ginger. Stir for 2 minutes.
Add soaked barley, moong dal, turmeric, and salt. Mix well.
Pour 4 cups water, bring to a boil, then cook under pressure (3 whistles) or simmer 30 mins until soft.
Garnish with coriander. Serve hot with low-fat curd.
Tips and Tricks
- Soak barley beforehand to reduce cooking time.
- For softer texture, increase water to 5 cups.
- Add spinach or methi leaves for an iron boost.
Frequently Asked Questions
Yes, it cooks faster and gives a softer consistency.
Yes, skip oil and do a water-based tempering.
Absolutely, barley has a low glycemic index.
