Micronutrient malnutrition, also known as hidden hunger, is a common problem in India where a lack of essential vitamins and minerals in the diet can lead to serious health consequences. One way to combat this issue is by incorporating nutrient-rich foods into our daily meals.
One such recipe is Chana Dal Khichdi, a delicious and nourishing dish made from a mix of lentils and rice. This recipe is packed with micronutrients such as protein, fiber, iron, zinc, and B-vitamins, making it a perfect meal for those suffering from micronutrient malnutrition.
To make Chana Dal Khichdi, you will need:
- 1 cup of chana dal (split chickpeas)
- 1 cup of rice
- 2 cups of water
- 1 tablespoon of ghee (clarified butter)
- 1 teaspoon of cumin seeds
- 1 tablespoon of ginger-garlic paste
- 1 teaspoon of turmeric powder
- 1 teaspoon of red chili powder
- 1 teaspoon of coriander powder
- 1 teaspoon of cumin powder
- 1 teaspoon of garam masala
- Salt to taste
- 1 tablespoon of chopped coriander leaves
Here’s how to make it:
- Rinse the chana dal and rice in water until they are clean. Soak the chana dal in water for 30 minutes.
- In a pressure cooker, heat the ghee and add the cumin seeds. Once they start to splutter, add the ginger-garlic paste and stir for a minute.
- Add the soaked chana dal and stir for a minute.
- Add the turmeric powder, red chili powder, coriander powder, cumin powder, and garam masala. Stir well and add the rice.
- Add 2 cups of water and salt to taste. Mix well and close the pressure cooker.
- Cook for 2-3 whistles or until the dal and rice are cooked and soft.
- Once the pressure has released, open the pressure cooker and garnish with chopped coriander leaves.
Serve the Chana Dal Khichdi hot with a side of yogurt or pickle. This dish is not only delicious and satisfying, but it also provides a balanced mix of micronutrients that can help combat micronutrient malnutrition.
Try this recipe and incorporate more nutrient-rich foods into your diet for a healthier and more balanced lifestyle.
