Millet and Lentil Soup (Khichdi)
This warm, hearty soup is a perfect starter for winter meals. Millet is a highly nutritious, healthful and versatile grain that would be a worthy addition to anyone’s diet. Like buckwheat and quinoa, it is gluten free and is not an acid forming grain so it is soothing and easy to digest. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. Millet flour can be used in preparing gluten free baked goods and tortillas.
1 cup millet, washed and soaked for ½ hour, drained
1/3 cup red lentil or
yellow moong dal, washed
and soaked for ½ hour, drained
¼ cup green beans, chopped
1 medium size carrot, chopped
1 celery stick, chopped
1/2 medium onion, chopped
1 large tomato, chopped
1-inch piece ginger, peeled and minced
4 cloves garlic, peeled and minced
2 tablespoons ghee
1 teaspoon cumin seeds
1/2 teaspoon turmeric
1/2 teaspoon cayenne
Sea salt to taste
1 teaspoon coriander powder
1 teaspoon garam masala
Lemon juice to taste
Cilantro chopped for garnishing
1. In heavy bottom saucepan, over medium heat, combine drained millet, lentils, turmeric, salt and 4 cups water.
2. Bring to boil, and then lower the heat and simmer until the millet and lentils are tender, about 30 to 35 minutes.
3. Whisk the cooked millet with hand held blender to release some of their starch and break them down further.
4. In another pan, warm the ghee over medium heat. Add the cumin seeds and cook until they are spluttering. Add chopped onions, ginger and garlic. Cook till they become golden brown.
5. Add beans, carrots and celery and cook till they are almost done. Add tomatoes and cook for a minute. Add cayenne, coriander powder and garam masala and mix well.
6. Pour this seasoning into the cooked soup. Mix well and let it cook for one more minute. Ladle into soup bowls and garnish with cilantro, add lemon juice just before eating.
Can be served with warm bread or pappadoms (Indian crackers).
Recipe by Kirti Singh
Kirti Singh is an honors graduate from Bauman College of Holistic Nutrition and Culinary Arts. She also has a Master’s degree in Food and Nutrition, and has worked as a dietitian. She lives in San Jose and is a mom to two kids. Her entire family, including one of her kids who’s on the spectrum, have greatly benefited from a nutritional diet. She enjoys using a holistic approach in helping people achieve their goals for better health.
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