Healthy Hints

Khitchdo is regarded to be a heavy dish because of the amount of ghee or oil that is often added. Not in this case! We have reduced the amount of oil drastically without compromising on taste. Explore the endless combinations of whole grains that can be added to Khitchdo. You can try it with a portion of oats instead of cracked wheat or mix up the lentils to boost your fibre intake and get a variety of nutrients. If you're trying to watch your weight, top the Khitchdo with spring onions instead of fried, and garnish with julienned ginger to add that crunch!

Ingredients

Ingredients

170 g (1 cup) cracked wheat

1.3 L (6 cups) water

52 g (¼ cup) mixed dhal - yellow and white dhal

15 g (0.6 oz) white rice

450 g (16 oz) stewing beef - cut into small pieces

2 tbsp vegetable oil

1 tsp garlic paste

½ tsp ginger paste

1 tsp green chilli - crushed

1 onion - thinly sliced

2 large tomatoes - finely chopped

4.5 g tomato puree

¼ tsp curry powder

⅛ tsp turmeric

2 g fresh mint - finely chopped

3 g fresh coriander - finely chopped

1 tbsp lemon juice

2 tsp salt

⅛ tsp garam masala powder

What does this chart mean?

  • Calories202kcal
  • Protein14.7g
  • Fat6.7g
  • Saturated fat1.5g
  • Trans fat0.3g
  • Cholesterol26.0mg
  • Carbohydrate21.1g
  • Sugars (Total)2.3g
  • Fibre3.2g
  • Sodium552.00mg
  • Salt equivalents1.4g
  • Iron2.0mg
  • Vitamin A29.8RAE
  • Vitamin C9.5mg
  • Vitamin D0.0mcg
  • Vitamin B120.9mcg
  • Potassium429.5mg

Directions

  1. Place the cracked wheat in a medium sized pan and pour on some cold water. Remove the water and any stems that float to the top. Repeat until the water is clear. Drain all the water. Add 860 ml (4 cups) of water and leave to soak for 30 minutes.
  2. In a different saucepan, place the mixed dhal and rice and wash until the water is clear. Drain all the water. Add 440 ml (2 cups) of water and leave to soak for 30 minutes.
  3. In a bowl, place the beef, garlic, ginger, and green chili and mix well. Leave to marinate for 30 minutes.
  4. Start cooking the cracked wheat, dhal and rice. Bring both pans to a boil and then reduce to a low heat. Stir occasionally to prevent it from sticking to the base.
  5. Cook until the wheat, dhal and rice are soft and tender. Remove from the heat.
  6. In a large saucepan, add the oil and heat on a medium to high heat. Fry the onions until golden brown in color, stirring regularly to ensure the onions brown evenly. You can remove a tablespoon of fried onions to use as a garnish. Put them on to a paper towel to absorb any excess oil.
  7. Add the meat mixture to the pan and cook until the meat has browned.
  8. Add the tomatoes, tomato paste, curry powder, turmeric, fresh mint and coriander, lemon juice and salt. Keep some mint and coriander aside for the garnish. Stir thoroughly to mix in all the ingredients.
  9. Cover and cook on a low heat for 20 minutes or until the meat is tender, stirring occassionally. If the meat starts to dry out and stick to the base, add in a tablespoon of water.
  10. Blend the dhal and rice mixture in a blender and add to the meat.
  11. Add in the cracked wheat and mix well. If the mixture is too thick, stir in a little boiling water.
  12. Allow the mixture to cook on a high heat, stirring regularly until it comes to a boil, then turn the heat off.
  13. Add the garam masala and stir in well.
  14. Place in a serving bowl and decorate with fried onions, coriander, mint and lemon.
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