The Age-Old Favorite Khichdi; Now In A Diabetic-Friendly Avataar!

Delicious Diabetic-Friendly Khichdi

One of the most popular (and might I say ‘the most delicious’) dishes in India is the ever green, readily available and easily made Khichdi. In my house, Saturdays were meant to be khichdi days. Dare one suggest anything other than khichdi, that person was then put through a grueling session titled “East or West, Khichdi is the best!”

Diabetic-friendly khichdi
Photo Credit: Flickr Creative Commons

Anyway, I was reminiscing about the good old khichdi days with some of my colleagues and someone floated the idea for a diabetic-friendly khichdi recipe. Now I am not one to take the advice of my colleagues lightly, so here is the diabetic friendly recipe for khichdi.

Boy! My uncle would be delighted! After the diabetic friendly soya parathas and diabetic-friendly idlis, this is like a dream come true for him. Did I mention that he absolutely loved the diabetic –friendly cakes recipe posted by Bhargavi!

But first, a few words on the benefits of adding foxtail millet to the khichdi recipe:

Foxtail millet is commonly prescribed by doctors to diabetic patients. It is known to bring down blood glucose level, by a degree of 70%. Foxtail millet has the potential to positively bring down triglycerides, LDL (Low density Lipoprotein) and VLDL (very-LDL). These three components severely increase the rate of diabetes in a human body. On the other hand, foxtail millet is known to increase the HDL (High Density Lipoproteins), which significantly lowers the level of blood sugar in the body.

Foxtail Millet
Photo Credit: Flickr Creative Commons

 On to the gravy train (or should I say the khichdi train) we go:

Prep Time:  30 minutes

Cook Time: 10 minutes

Total Time: 40 minutes

Ingredients (measuring cup used, 1 cup = 250 ml):

  • ½ cup moong dal; split and husked
  • 1 cup fox tail millet (kangni in Hindi)
  • 1 small to medium sized onion/pyaaz; finely chopped
  • ½ inch ginger/adrak; finely chopped or grated
  • 1 small green chilly/hari mirch; chopped
  • ¾ tsp cumin seeds/jeera
  • ¼ tsp turmeric powder/haldi
  • Pinch of asafetida/hing
  • 5 tbsp oil or ghee
  • Salt as required
Raw Moong Dal
Photo Credit: Flickr Creative Commons

Cook! Cook! Cook!

  • Rinse and wash foxtail millet and moong dal separately
  • Soak both of them for 10 minutes in water,
  • Heat 2 tbsp ghee or oil in pressure cooker and then add cumin
  • When cumin splutters then add onions
  • Sauté onions till it turns translucent (no need to make onions light brown or golden brown)
  • Once the onions become translucent, add tomatoes, green chilli and ginger
  • Stir and add turmeric powder and asafetida
  • Sauté till the tomatoes softens
  • Drain the water and add them to the pressure cooker
  • Stir for a minute
  • Pour water and season with salt
  • Close the lid tightly and pressure cook the khichdi on a high flame for 6-7 whistles
  • If the khichdi becomes too thick, then add some water and stir well
  • Keep on sim or low flame to simmer the khichdi till you get the right consistency
  • The consistency can be adjusted as per your choice by adding less or more water
Cooking Diabetic-Friendly Khichdi
Photo Credit: Flickr Creative Commons

What dieticians and doctors have to say about foxtail millet:

Studies have shown that carbohydrates and fiber in foxtail millet are beneficial for diabetics, reducing blood sugar levels by about 70%. Foxtail millet has a low glycemic index and it is an ideal substitute for rice or other grains that could cause blood sugar spikes. Regular use of foxtail millet also guards against oxidative damage and coronary diseases. Whereas rice may be devoid of essential minerals and vitamins, foxtail millet has adequate amounts of both besides being rich in all amino acids, making it a desirable food for diabetics.

Now that we know everything about the diabetic-friendly khichdi, it’s time to go make some!

Also, please drop in your suggestions on other staple food items that you would want to make diabetic-friendly. It’s our solemn promise that we would definitely try to come up (after discussions with dieticians and nutritionists) with diabetic-friendly versions of the suggested staple food items.


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